Time Volume Training Review – 3 Simple Reps To Muscle Gains

Time Volume Training is a muscle-building program hinged on workout density rather than intensity, more volume in a time block than muscle failure. Keep reading my review because this is going to be interesting.

When I first came across this program, I could not help but think of old-school volume strategies like the 8×8 workout system from the 50s by the late iconic American bodybuilding guru Vince Gironda or the similar 10×10 German Volume Training from the 70s by Rolf Feser, later adopted by Canadian strength coach legend Charles Poliquin.

These programs, including the Time Volume Training program reviewed here, share one common factor: developing progressive overload and muscle gains by increasing the total workload rather than increasing the load intensity (increasing the weight).

Time Volume Training Introduction

While the standard sets of the two older plans pivoted around 8 or 10 repetitions per set with about 30 to 60-second rest between sets, the Time Volume Training program by Nick Nilsson hinges on three repetition sets with just 10-second rests, which you can increase to 20 or 30 seconds as you fatigue.

There is a reason for that, which I will explain down below, and the differences do not stop just at the rest times because this program is so flexible that you can use it for hypertrophy and strength with free weight equipment, hybrid equipment, and bodyweight training.

Time Volume Training lends itself beautifully to bodyweight training precisely because of the difficulty to increase resistance with your fixed bodyweight, unlike with weight resistance.

Time Volume Training Review

By switching to volume training, you create muscle overload by the total workload performed in a time block rather than increasing resistance.

A muscle that performs more work in a given time is also stronger and bigger. There is no way around it.

As a result, Time Volume Training is also helpful for intermediate to advanced lifters who have already achieved considerable muscle gains through the standard progressive overload method but now find that their muscle gains have ground to a halt, no matter what.

There is just one caveat that makes people reluctant to try volume training in general: it is the need to keep your ego out of the door.

The reason for that is the need to dial down on poundage and forget about going to muscle failure (at least not until the end of a workout time block).

You simply cannot go to failure in each set and expect to increase the volume simultaneously. It’s either one or the other.

This may not resonate greatly with just about any gym-goer who is used to going to failure in every set, trying to squeeze out the last rep all the time for as many sets as possible.

This attitude is ingrained by years of all-out training as the only way to achieve progressive overload. Increasing poundage works very well, but as you near your physique potential, it stops working.

Even high-intensity techniques like drop sets, rest-pause, negatives, and forced repetitions cannot go on forever, hard as they are on joints and ligaments, especially as you get older.

This is what Time Volume Training is all about. It completely shifts the means to achieve progressive overload and muscle gains from an intensity standpoint (the resistance) to a density standpoint (the total workload performed by a muscle in a given time block).

One additional and notable advantage of these volume-based workouts is that they double up as cardio workouts because of the short rest intervals and many sets.

This bypass effect frees you from the need to spend extra cardio time on top of the standard resistance workout.

Time Volume Training is also friendly on your joints and easy on your central nervous system simply because you don’t need to push yourself to failure all the time.

Time Volume Training is a digital program consisting of 3 hefty PDF manuals and a rich video library. There’s plenty of information and customization in it, but it still comes at an affordable $19 on the official website: fitstep.com.

But first, let’s find out about Nick Nilsson, the creator of Time Volume Training. After all, it’s such a different approach from traditional muscle-building programs that you want to make sure the guy is qualified for the job.

About Nick Nilsson

Nick Nilsson is a coach and fitness expert. He started working out at the age of 15, building 75 pounds of muscles over time, reaching an all-time competitive weight of 215 pounds at 5’11”.

During his bodybuilding career, he also got a degree in physical education and psychology and developed a decades-long career as a personal trainer.

He is known for his unconventional methods that earned him the nickname of “mad scientist of muscle.”

Rather than going with the standard mold, he finds eccentric solutions to training and exercises, especially when it comes to targeting specific weaknesses.

Make no mistake, though, for his eccentricity is purpose-driven and not for the sake of being different.

He is also a contributor to bodybuilding.com and mensjournal.com and has authored many successful programs like Muscle Explosion and Metabolic Monster.

You can have a peek at his accounts on YouTubeFacebook, Instagram, and Twitter.

Now in the mid-40s, Nick has switched to a higher volume style of training very much in line with his new program, Time Volume Training, which is the successor of his previous plan, “Mad Scientist Muscle” (reviewed here), now superseded.

As you can see, Nick Nilsson is a real person, coach, and expert in the art of muscle building. He possibly tried all the existing muscle-building techniques on the planet during his career, and he’s particularly adept at finding new solutions when standard practice does not work.

Time Volume Training Ideal Candidate

This is a program that suits different people with different goals in mind. However, due to its unique strategy, it delivers multiple goals at once, providing additional benefits that you may have not taken into account in the beginning.

One most prominent advantage is that Time Volume Training kills two birds with one stone. It works very well for fat loss, even though the program’s primary focus is on building muscle.

As a result, you can expect an improvement in body composition and the way your body looks: not just bigger but ripped too.

With this in mind, I think that this program would benefits mostly these people:

Intermediate Or Advanced Trainees Stuck In A Plateau

No matter how hard you train or how effective your program may have been in the past. Once you got a few years of training under your belt, it becomes next to impossible to add significant mass.

Your muscles have become super-efficient and quickly adapt and recover to any additional high-intensity technique you may throw at them.

Any more than that, and you dig yourself into overtraining. Worse still, your joint and tendons start protesting, and if you ignore them, you know you are going to pay the price down the line.

Indeed, you seem to have reached the end of the line because there is nothing more than the high-intensity, high poundage to failure method can do for you.

In this case, switching progressive overload from high-intensity/low volume to high volume/lower intensity can be a game-changer.

Absolute Beginners

Even if you are a novice, Time Volume Training is just as effective because it challenges your muscle with a density approach rather than intensity.

You get more work done in a shorter time frame, so your muscles are forced to grow bigger and stronger to withstand the stress.

Once you can complete the time block without failure, you can increase the resistance a little and repeat the process.

Older Gym Warriors

If you have been training for a few decades, you may have had an injury or two in your training history. Or maybe not, but your joints and ligaments just cannot take the same amount of punishment you were inflicting to them in your younger days.

As a result, you can’t use heavy poundage and go to failure as you used to, but at the same time, you worry that lighter weights will result in a partial loss of your hard-earned muscle mass and strength.

Again, the Time Volume Training method can offset the much-feared lower poundage with a much higher volume in a given time block, swapping intensity for density.

By lifting a much greater total poundage in a single session, your muscles have no choice but grow bigger and stronger, even if the resistance is lighter and you don’t reach failure until the very end of the time block.

Bodyweight Training Lovers

Even though the workout manual absolutely and extensively covers training with equipment at a gym or home, Time Volume Training is particularly suitable for bodyweight training.

The reason for that is that you can’t easily increase resistance with your body weight as you would do with barbells and dumbbells (or machines).

There is a way, of course, but it’s not easy. You could switch to complicated, more challenging variations that are a pain to master unless you do weighted calisthenics with chains, plates, or weighted vests, defeating the simplicity and convenience of bodyweight training.

However, by simply increasing the workout volume in a time block, you can offset this limitation and get your muscles to grow by total workload rather than attaching plates and chains to your body.

This is the perfect solution for hypertrophy based on pure bodyweight, with no need for extra gear.

People Looking To Burn Fat

Surprisingly for a hypertrophy and strength program, the Time Volume Training method is an excellent way to burn fat while building muscle simultaneously.

This is because of the in-built nature of the workouts that call for an impressive amount of total workload, resulting in multiple sets with limited rest time between.

It’s a bit like circuit training or HIIT but better because you only target one muscle group, or two in a superset at most, meaning that your energy is channeled toward hypertrophy and strength and not dispersed through the whole body.

Time Volume Training

3-Repetition Sets To Create Volume – Why 3?

Time Volume Training Rest Times

This is a crucial factor of the program that needs to be clarified. 3 is the number of repetitions per set that make Time Volume Training significantly different from its illustrious volume-based predecessors, namely:

  • The 8×8 Workout System By Vince Gironda.
  • The 10×10 German Volume Training.

The reason for the three repetitions (and 10 seconds rest only) instead of the eight repetitions the Gironda’s way (and 30 seconds rest) is called the ATP-PC system, or adenosine triphosphate (ATP) and phosphocreatine (PC).

These are stored high-energy phosphates responsible for the immediate release of energy for the first 10 seconds of muscle contraction. They are of vital importance in sports like 100 m. sprinting, powerlifting shot, put javelin, or discus throw.

Beyond 10 seconds, you enter the anaerobic lactate system typically used in traditional sets to failure, or 5/6 to 20/30 repetitions.

Limiting the repetitions to 3 with a 75% 1 RM with you end up staying within the 10-second ATP-PC time range so that your muscles do not have time to release lactic acid.

Then a 10-second rest between sets allows you to repeat the three repetitions over and over with the same weight, thus taxing your aerobic system for the whole duration of the time block, similarly to steady cardio.

This is how the Time Volume Training doubles up as a cardio workout even though muscle gains are the primary focus. The only concession to muscle fatigue is the lengthening of rest times to 2o and 30 seconds toward the end of the 15-minute time block.

The weight stays the same for the whole time.

Alternatives To Time Volume Training

Vince Gironda’s 8×8 and the German Volume 10×10 structures work more similarly to each other than Nick Nilsson’s Time Volume Training.

Here’s a quick recap of how they work:

Gironda’s 8×8

  • 65% 1RM weight (a weight you would typically do 15 repetitions with).
  • Eight sets of 8 repetitions.
  • 30-second rest between sets.
  • You should never reach failure until the last 1 or 2 reps in the 8th or 7th set at the earliest.
  • No specific time block set.

German Volume 10×10

  •  60% 1RM weight (a weight you would typically do 20 repetitions with).
  • Ten sets of 10 repetitions.
  • 60-second rest between sets.
  • Again, never reach failure until the very end.
  • No specific time block set.

As you can see, these two volume training methods overlap into anabolic, lactate ranges like traditional resistance training, but they are designed to keep you away from failure with fewer repetitions than you would typically be able to do.

This way, you can carry on for longer and build volume.

Nick Nilsson’s Time Volume Training is more radical because it allows you to use a heavier load with shorter rests, without a care for the number of sets but just a time block:

  • 75% 1RM (a weight you would normally do 10 repetitions with)
  • 10-second rest only, which become 20-second and 30-second as you fatigue)
  • 15-minute time block (instead of a determined number of sets and no time block)
  • Again, never reach failure before the end of the time block.

In essence, a Time Volume Training workout is similar to a giant rest-pause or cluster set, with failure reached only at the very end.

==>Click/Tap Here To Visit The Time Volume Training Official Website<==

Time Volume Training

Time Volume Training Structure – The Workouts Manual

This program has a lot of materials. There are 3 lengthy PDF manuals and a large video library, which I will describe below in the components section.

In this section, I’ll stick to the workout manual only, the meat and potato of the program. It’s a surprisingly long 237-page manual with tons of exercises and pictures featuring Nick Nilsson in person demonstrating the correct execution.

Of course, you can cross-check the pictures in the manual with the corresponding exercise video from the video library portal. You don’t need to shift back and forth between the manual and the video portal because of each exercise in the manual links back to the specific video.

There’s an introduction to the Time VolumeTraining method at the start. Then Nick jumps straight into the workouts, which are organized into five different sections.

Below I’ll give you brief descriptions of how the program is organized and how it works.

1 – Time Volume Training Programs And Workouts

This is the program’s foundation in which Nick Nilsson lays out different ways to implement Time Volume Training depending on your goals and your time available.

Generally, workouts don’t take too long, about 40 to 45 minutes for 2 to 3 body parts, certainly less than standard split workouts where you rest much longer between sets (since you go to failure all the time).

His favorite split is two days on, one day off, four times per week. But there’s also a 6-day per week split routine (push/pull/legs) but shorter workouts (30/32 minutes each).

A typical 4-day per week split can be either push/pull or upper body/lower body, or still big muscles/small muscles.

Nick does not recommend two types of schedules:

  1. One muscle per day split routines because the total volume placed on each specific muscle would be far too great.
  2. Total-body workouts. The total workout volume would be too great on your system for the opposite reason, and each muscle would be understimulated.

He also recommends using the same exercise for the duration of each training block, typically 4 to 6 weeks, before switching to a different one. This is to allow your body to adapt to a specific exercise and progress before stagnation is reached.

As for the specific workouts, the program offers a selection of different training schedules and strategies depending on your goals:

  • Time Volume Training Standard Program.
  • Bodyweight Time Volume Training For Mass.
  • Time Volume Mass And Simple Strength Program.
  • Time Volume Training For Fat Loss.
  • 5-Day Time Volume Training Overload.
  • Time Volume Training For Strength.
  • Time Volume Training For Muscle Specialization.

2 – Hypertrophy Workouts

Time Volume Training Hypertrophy Video
Time Volume Training Hypertrophy Video Sneak Preview

This is the dedicated section for muscle building. It’s based on the standard protocol that works like this:

  • Choose a weight that is about 75 % of your one-rep max, typically allowing for ten repetitions.
  • Perform just three repetitions with good form.
  • Rest 1o seconds.
  • Repeat and go on until you struggle to perform the third repetition without going to failure.
  • From now you rest 20 seconds between the 3-repetition sets.
  • Carry on until you struggle to get the third repetition.
  • From this point, you rest 30 seconds between the 3-repetition sets until the end of the time block.
  • The standard time block for each muscle group is 15 minutes.

If you cannot complete three repetitions at the end of the first 5 minutes of the block (1/3 of the way), the weight was too high, and you need to scale back. If you overshoot into the 6th or 7th minute, the weight was too light.

That’s the gist of it, but the blueprint also shows ways to extend the time blocks if and when you are prepared for it.

The hypertrophy section is very extensive. It contains 29 exercises with pictures, explanations, and links back to the video library:

1 – Standard Time Volume Training For Bench Press.

2 – One And One-Quarter Rep For Upper Chest.

3 – Antagonistic Band Handcuff Pull-Ups And Bench Press Time Volume.

Barbell-Dumbbell Time Volume Training For:

4 – Chest.

5 – Back.

6 – Shoulders.

7 – Biceps.

8 – Triceps.

Closed Chain/Open Chain Time Volume Training For:

9- Back.

10 – Chest.

11 – Triceps.

12 – Delt Isolation Time Volume Training.

13 – Front To Back Squat Time Volume Training.

14 – Hybrid Time Volume Training For Chest.

In-Set Superset Time Volume Training For:

15 – Back.

16 – Biceps.

17 – Chest.

18 – Triceps.

Mechanical Drop Time-Volume Training For:

19 – Bench Press.

20 – Upper Arm.

21 – Upper Chest.

Pre-Exhaust Time Volume Training For:

22 – Back.

23 – Back 2.

24 – Chest.

Primary-Secondary Time Volume Training For:

25 – Hamstrings.

26 – Traps.

27 – Stretch-Focused Time Volume Training.

Two-Exercise Time Volume Training For:

28 – Biceps.

29 –  Calves.

3 – Strength Workouts

The strength workouts are similar to the hypertrophy workouts except for the final part of the time block. You start as usual with a 75% 1RM weight and three repetitions with 10-second rest.

When you have almost reached failure on the third repetition, instead of extending the rest time to 20 seconds, you keep going with two repetitions, still with 10-second rest.

Then, when you almost reach failure on the second repetition, keep doing 1-repetition sets, still with 10-second rests.

When you struggle to complete even just one repetition, increase the rest to 20 seconds, go back to 3 repetitions, repeat the cycle down to 2 repetitions, and then 1.

When you struggle to get a single repetition, increase the rest once more to 30 seconds and repeat the cycle for the last time.

This is a real killer.

Again, there are many exercises and techniques to implement the strength-based volume workouts, but it’s simply too much for a review to make them justice.

4 – Fat Loss And Conditioning Workouts

The fat loss and cardio workouts work on the same 3-rep idea, but they are organized in a full-body circuit routine without rest between the exercises to increase your heart rate and trigger your metabolism.

The full-body workouts are minimalist and do not cover all the possible exercises. Instead, they hinge on three large body parts.

  • Chest.
  • Back.
  • Legs.

You simply pick a moderate weight (10-reps) and perform three repetitions of each exercise non-stop over and over again for 15 minutes with no 10-second rests between them.

So, if you do bench press, pulldowns, and squat, you have covered the whole of your body. Because of the three exercises, you effectively rest for longer than 10 seconds before hitting the same muscle, meaning this workout is more oriented toward cardio than hypertrophy or strength.

5 – Bodyweight Workouts

Last but not least, the bodyweight section. To make bodyweight workouts more efficient, Nick showcases techniques like:

  • Antagonistic muscles training.
  • Mechanical Drop Training. 5-3-1 Time Volume Training.
  • No-Rest Antagonistic Speed Training.

Just like with equipment, the standard protocol is three repetitions, 10 seconds rest. However, due to the different resistance offered by your bodyweight exercise,  the repetitions range may need to be adjusted.

So instead of doing three reps for all the exercises, you may need to adjust to 2 reps for pull-ups, three reps for dips, or four reps for pushups as the foundational set. This is because of the different levels of resistance offered by other movements.

Time Volume Training

Time Volume Training Bodyweight

Time Volume Training Components – What’s In It?

I was really surprised by how much material this program offers. However, this is not for making it long but because of its in-built flexibility, which calls for different aspects of training being covered.

Whether you want hypertrophy, strength, fat loss, or a combination, you have it. There’s a solution for everyone, gym-goers or people at home with a power rack or just their body weight.

The standard protocol is as good as it gets because it addresses hypertrophy, strength, and fat loss in one go. But if you need a more specialized variation, Nick Nilsson is there to provide it.

If you purchase the program, you’ll receive an email with two links—one for the PDF manuals download page and one for the video library page.

You keep that bookmarked in your browser for future reference, as you cannot download the videos on your hard drive, so you need an internet connection each time.

Or you can just click on the links as you scroll the PDF manual to go directly to the individual videos.

There are a total of 3 PDF manuals and one video library.

1 – Time Volume Training Main PDF Manual

Time Volume Training Sneak Preview

It’s a 237-page PDF manual, the meat, and potato with everything you need to know about the program and the layout of the workouts.

  • Introduction To Time Volume Training.
  • Time Volume Training Programs And Workouts.
  • Hypertrophy Workouts.
  • Strength Workouts.
  • Fat Loss And Conditioning Workouts.
  • Bodyweight Workouts.

You can scroll back up for a detailed description of these contents.

The final part of the manual includes:

A Supplement Guide – Supplements are necessary at all, says Nick, but should you choose some, you’d better go for quality ones. Nick provides different lists of supplements that he found helpful during his long career.

  • Protein.
  • Digestive Enzymes.
  • Creatine Monohydrate.
  • L-Citrulline DL-Malate
  • Magnesium + Vitamin D3/K2 + Zinc
  • Fish Oil.
  • Non-Stimulant Herbal Pre-Workout Formulas

I’ve always limited my supplement to whey protein (occasionally) and multivitamins. But if you want to try some more, the list is there.

TVT Workout Tracking Sheet – This is the last page of the workouts manual PDF, which you can print over and over to keep track of your workouts and progression.

2 – Best Bodyweight Exercises Manual

Time Volume Training Best Bodyweight Exercises
Time Volume Training Best Bodyweight Exercises Sneak Preview

This is a gigantic 358-page manual. I was surprised at the size since it’s not the central manual, but it was almost expected because Nick Nilsson is famous for various exercises and solutions to different needs.

He’s got his basement gym with all sorts of equipment where he devised hundreds, thousands of different exercises over his coaching and program creation career.

Body part sections structure the manual, and in each area, Nick Nilsson showcases some of the most common and unusual bodyweight exercises you can do.

Again, this is not just for the sake of numbers but to offer alternatives that better suit your style, biomechanics, or simply personal preference.

All exercises are effective. Many of them are standard bodyweight/calisthenics exercises, and others are unique. The manual is too long to make it justice, so here is a brief list of some unusual exercises.

  • Cross-Bench Stretched Crunch.
  • Fist Pushing Side Leg Raises.
  • Flexed Arm Hanging Leg Raises.
  • Chin Up Rows.
  • Cross-Grip Chin Up.
  • Fast Half Chin Ups.
  • Hand Over Hand Bar Walking.
  • Rotating Grip Pull-Ups.
  • Unstable Bar Chin Ups And Pull-Ups.
  • Batman Bodyweight Curls.
  • Low Pulley Push-Ups.
  • High Bar Pec Roll-Ins
  • Braced Leg Squats.

The list goes on and on. Nick Nilsson demonstrates each exercise from his basement gym, but of course, many exercises are standard push and pull exercises, so don’t feel intimidated by the weird ones.

Best Power Rack Exercises

Time Volume Training Best Power Rack Exercises
Time Volume Training Best Power Rack Exercises Sneak Preview

Another huge 339-page PDF manual. It covers the best power rack exercises you never heard of (in his own words). There is no point for me to make another list. It’s just humungous.

This manual is handy for those with a gym membership or a power rack at home.

Each exercise is linked to the video library with a play button and is demonstrated by Nick in the pictures with a relative description.

Video Library

Time Volume Training Video Library
Time Volume Training Video Library Sneak Preview

Here is the fun part. The video portal page features an introduction video of Nick Nilsson welcoming you to the program.

Below the greetings video, you get 51 video links divided by workout categories. Each link connects you to the specific exercise video, and you may need to right-click and open the video on a new tab or simply left-click and then hit the return link to the library portal.

You need a decent connection to view the videos because they are not yours to keep in the drive. You’ll always have to refer to the video library page online or get to them via the ebook links.

This is not a problem for most people, but it may be for those living in rural areas on a dial-up connection. Here is a breakdown anyway:

  • Hypertrophy Workouts – 30 videos.
  • Strength Workouts – 12 videos.
  • Fat Loss And Conditioning Workouts – 4 videos.
  • Bodyweight Workouts – 5 videos.

All videos last for 3 to 8 minutes and are shot from Nick Nilsson’s gym. Nick is also a very likable guy and makes you feel at ease; it feels almost like you are there with him in the gym.

The only thing that is not to my taste is the background music. It’s a kind of hard-rock or rock ballad with the acoustic guitar playing all the way. You can even see stacks of CDs on the rack in the gym corner LOL.

I’m more of a lounge/house music kind of guy. But that’s just me. If you like guitar riffs and rock, this music will add an extra kick and a nice feel to your workouts.

Time Volume Training

Time Volume Training Density Training

My Point Of View On Time Volume Training

Having gone through the 8×8 by Vince Gironda before with success, I’m looking forward to implementing the 3-reps/10-second rest protocol of Time Volume Training by Nick Nilsson.

I already have 15 years of training under my belt. Therefore I’m done with traditional intensity training for growth. I also had a few injuries in the past, particularly regarding my rotator cuffs, left and right.

I also don’t have the will to fry my nervous system, always going to muscle failure anymore.

This will be interesting because it’ll allow me to determine how this 3-reps protocol compares to Gironda’s 8-reps protocol.

I’ve never done the Geman Volume 10×10 thing, but I guess it’s very close to Gironda’s 8×8 system. Time Volume Training is quite different, so that I would expect a different outcome, hopefully for the better.

Advantages And Disadvantages Of This Program


  • This program was created by a very knowledgeable and friendly coach with years of experience.
  • It gives you everything you need and some more—hundreds of pages of manuals and a rich video library.
  • Manuals are written to the point. You can easily scroll to the section of interest through the bookmarks.
  • Well explained with an abundance of pictures, explanations, and links back to the video from within the manual.
  • The videos are well shot, and Nick demonstrates the whole program professionally and pleasantly.
  • Flexible program. Even though the standard protocol is suitable for hypertrophy, strength, and fat loss, you also get specialized blueprints for each goal.
  • Flexible implementation. You can use free weights with a power rack, bodyweight, or hybrid exercises.
  • Time Volume Training is particularly suitable for people who don’t seem to progress through traditional intensity programs, mainly intermediate or advanced trainees. However, the program is just as effective for beginners.
  • High volume training is easy on your joints, tendons, and central nervous system.
  • Workouts are shorter than usual, typically 40/45 minutes for 2/3 body parts, or 30/32 minutes in a 6-day per week split.
  • This protocol works very well for fat loss and conditioning, so you don’t need to spend extra time on cardio.
  • Very competitively priced. For just $19, you get a ton of solid information and videos from a top author.
  • 60-day money-back guarantee.


  • There’s nothing negative that I can think of. Only the background music in the workout videos may not be to anyone’s taste.

Closing Thoughts

Time Volume Training is an intelligent program. It promotes muscle hypertrophy, strength, and fat loss in one single shot by simply shifting the focus from intensity to density.

This is music to the ears of everyone with an interest in maintaining and improving an excellent physique since it’s so challenging to achieve conflicting goals like fat loss and muscle-building at the same time.

That’s why most fitness schedules rotate through cycles of bulking and cutting.

Not only that, but traditional hypertrophy and strength programs hinge on intensity, or resistance load, as the only means to achieve progressive overload.

While this works, it won’t do so forever when muscles approach the end of the line in terms of the full potential development, progression stalls.

Tendons and joints get inflamed, sore, or injured by constant high intensity and muscle failure in a quest for greater strength and mass, to no avail.

Time Volume Training removes the high intensity as the critical factor for progressive overload and swaps it with volume, or total workload, in a given time block, aka density.

This kind of training forces your muscles to adjust to a more significant workload in a given time block, causing them to become bigger and stronger while using lighter loads without failure.

If you are stuck on a plateau or have a problem with your tendons and joints, this could be the right solution. However, this program is just as ideal for beginners as it is for experienced lifters.

It simply takes on a different approach to progressive overload and is much more sustainable in the long term for the lack of stress on your joints and central nervous system.

Add to these benefits the ability to promote conditioning, fat loss, and muscle gains simultaneously, and you have reached the holy grail of fitness.

Considering how well put together this program is, I wouldn’t hesitate to recommend it to anyone.

Time Volume Training

Time Volume Training FAQs

Is This Program Effective For Bodyweight Training?

Time Volume Training is perfect for bodyweight training because it promotes progressive overload by performing more work in a time block rather than increasing the resistance. This is ideal when you cannot increase the load, such as your body weight, which is fixed.

Does It Work For Older Guys Or Is It Just A Youg Guy’s Protocol?

Time Volume Training works incredibly well for older guys because it’s gentle on joints, tendons, and nervous systems. You don’t go to failure and use lighter loads instead. Plus, you burn fat along the way.

It’s just the perfect protocol for older guys. You can also adjust the blueprint to your needs, changing exercises or switching to lighter resistance if needed.

What About Beginners?

Time Volume Training works just as well for beginners and intermediates. Rather than building muscle through high intensity and sets to failure, you do so through high volume in a time block. And you save yourself from setbacks and injuries.

What About Women?

Ditto as above. Physiology is the same for everyone, no matter your gender. The only difference is the lighter resistance women can handle, but the progression is just the same.

I Like Free Weights And Machines – Can I Do This Program?

Yes. Time Volume Training is super flexible and showcases many exercises that you can do with a power rack, barbells, and dumbbells, at home or a gym.

Does It Come With Nutrition Advice?

Nope. This program is purely focused on workouts, so you should follow your nutrition plan. However, it’s beneficial for fat loss, and it will undoubtedly contribute to your physique appearance and a correct meal plan.

Is It Time Consuming?

Not comparing to regular split routines. Workouts last for 40/45 minutes each for 2/3 muscle groups on a 4-day per week schedule. Workouts on a 6-day per week schedule last for 30/32 minutes each. The reason for that is density: you get more done in a time block.

I Want To Increase Strength – Is This Program Just For Hypertrophy?

No, it works for strength too. A specific variation of the standard protocol calls for single reps with just 10-second rest between sets.  It works for strength too.

Can I Choose Any Exercise I Like?

Time Volume Training works with any exercise to choose your preferred ones, whether for compound or isolation movements.

How Much Is It?

Right now, it’s $19 on the official website only: fitstep.com.

What If It Does Not Work For Me?

Time Volume Training comes with a 60-day money-back guarantee.

Time Volume Training

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