Low Volume, High Intensity vs. High Volume, Low Intensity: How Dorian Yates and Arnold Schwarzenegger Built Their Legendary Physiques

In the world of bodybuilding, few debates are as heated as the one between low volume, high intensity and high volume, low intensity training. These two styles have produced some of the most famous physiques in history, with legends like Dorian Yates and Arnold Schwarzenegger standing as prime examples of each approach.

But which one is right for you? Should you be blasting through sets with heavier weights, like Yates, or performing higher volume sessions like Arnold? In this post, we’ll explore the differences between these two training systems, how they’ve shaped the careers of these iconic athletes, and what science has to say about each method.

Dorian Yates: The King of Low Volume, High Intensity

Dorian Yates, also known as "The Shadow," dominated the bodybuilding world in the 1990s, winning six consecutive Mr. Olympia titles from 1992 to 1997. His physique was unlike anything the world had ever seen, with extreme muscle density, hardness, and conditioning that set him apart from his competition.

Yates is famous for popularizing **low volume, high intensity** training, also known as **High-Intensity Training (HIT)**, which he learned from bodybuilding pioneer Mike Mentzer. Yates' workouts typically consisted of only one or two all-out sets per exercise, performed to complete muscular failure.

Here’s what Yates' low volume, high intensity style looked like:

• Heavy Weights, Fewer Sets: Yates would often perform only 1-2 sets per exercise, but these sets were performed with near-maximal weight.
• Training to Failure: Yates believed in pushing each set to absolute muscular failure, meaning he couldn’t complete another rep with good form.
• Longer Rest Periods: Due to the heavy weights and high intensity, Yates took longer rest periods between sets, usually 2-4 minutes.
• Shorter Workouts: Because of the low volume, his workouts were often shorter than typical high-volume routines, sometimes lasting only 45 minutes to an hour.

Yates’ approach was highly effective for building dense, hard muscle without spending hours in the gym, making it an ideal method for those who want efficient, intense workouts.

What Science Says About Low Volume, High Intensity Training

Research supports the idea that **low volume, high intensity** training can lead to significant strength and muscle gains, especially when performed to failure. A study published in the journal Medicine & Science in Sports & Exercise found that training with heavier weights (close to your 1-rep max) and fewer reps led to greater increases in **muscle fiber recruitment** and strength gains compared to higher volume, lower intensity training.^[1]

Another study published in Sports Medicine confirmed that training to failure with fewer sets maximizes type II muscle fiber activation, which is essential for explosive strength and muscle growth.^[2]

However, the downside is that this approach can be taxing on the central nervous system (CNS) and may increase the risk of injury if proper form is not maintained during heavy lifts.

Arnold Schwarzenegger: The Master of High Volume, Low Intensity

Arnold Schwarzenegger is perhaps the most famous bodybuilder of all time, and his training style was a sharp contrast to Dorian Yates'. Arnold believed in **high volume, low intensity** training, which involved doing multiple sets of each exercise, often with lighter weights and higher reps. This method allowed Arnold to build the legendary physique that won him seven Mr. Olympia titles between 1970 and 1980.

Arnold’s training was known for its incredible volume and intensity, often spending 2-3 hours in the gym per session. He would perform numerous sets per exercise, with moderate weights, focusing on building muscle endurance, volume, and the iconic muscle "pump" he famously referred to.

Here’s what Arnold’s high volume, low intensity style looked like:

• High Reps, Multiple Sets: Arnold would typically perform 4-6 sets of 10-15 reps per exercise, aiming to fully fatigue the muscles with a lot of total work.
• Shorter Rest Periods: With lighter weights and higher reps, Arnold would take shorter rest periods (usually 60-90 seconds) to keep the muscles under tension.
• More Exercises: Arnold’s routines often included 4-5 different exercises per muscle group, ensuring that he hit the muscle from every angle.
• Longer Workouts: Because of the sheer volume, Arnold’s workouts could last up to 2-3 hours per session, especially during his peak training years.

Arnold’s approach was ideal for building muscle size (hypertrophy) and endurance, but it required long sessions in the gym and could be exhausting if not managed correctly.

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What Science Says About High Volume, Low Intensity Training

Research has shown that **high volume, low intensity** training is highly effective for muscle hypertrophy, particularly when focusing on time under tension (TUT) and metabolic stress. A study published in the Journal of Strength and Conditioning Research found that training with higher volume and moderate weights resulted in greater muscle growth than low-volume training, especially in the long term.^[3]

Additionally, a study published in the European Journal of Applied Physiology showed that training with higher reps (8-12) and shorter rest periods increases **metabolic stress**, which leads to significant gains in muscle size and endurance.^[4]

However, this approach may not be as effective for those aiming to maximize strength gains or those with time constraints, as it requires longer workouts and more total volume to be effective.

Which Training Style is Best for You?

The truth is, both training styles have their advantages, and the best one for you depends on your fitness goals:

• For Strength: If your primary goal is to build strength, then **low volume, high intensity** training, like Dorian Yates' HIT approach, may be more effective. Lifting heavier weights with fewer reps will help you develop maximal strength.
• For Muscle Size (Hypertrophy): If you’re aiming for maximum muscle size, **high volume, low intensity** training, like Arnold’s approach, will give you the time under tension and metabolic stress needed to build muscle mass.
• For Endurance and Conditioning: If endurance and muscle stamina are your goals, high volume training with higher reps and shorter rest periods is the way to go.
• For Time Efficiency: If you’re short on time but still want results, low volume, high intensity training is more efficient, allowing you to get a lot of work done in a shorter period.

Final Thoughts: Combining the Best of Both Worlds

While Dorian Yates and Arnold Schwarzenegger used different training methods to build their legendary physiques, it’s important to remember that both styles have their place in a well-rounded fitness routine. Many lifters find success by alternating between high-intensity, low-volume phases and high-volume, low-intensity phases to keep their muscles challenged and avoid plateaus.

At the end of the day, the key is consistency and choosing a training style that aligns with your goals, fitness level, and schedule. Whether you’re following in the footsteps of Dorian Yates or Arnold Schwarzenegger, both approaches can lead to incredible results when applied correctly.

References

1. Schoenfeld, B. J. (2010). "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training." Medicine & Science in Sports & Exercise.
2. Dankel, S. J., et al. (2017). "Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training." Sports Medicine.
3. Wernbom, M., Augustsson, J., & Thomeé, R. (2007). "Effects of Resistance Training Volume on Muscle Hypertrophy: A Systematic Review." Journal of Strength and Conditioning Research.
4. Schoenfeld, B. J. (2016). "Science and Development of Muscle Hypertrophy." European Journal of Applied Physiology.