If you want to improve one exercise as a major goal, there's no better way to do it than utilizing the power of extreme specificity...

And that means drilling down and ONLY using that one target exercise for an ENTIRE workout.

However, the problem is, if you do that with conventional training, you're going to overload and overwork the muscles involved in that exercise in a way that does NOT actually benefit you.

We're going to apply the Time-Volume Training framework to that one exercise to allow you to put massive amounts of QUALITY volume on the exercise without trashing your nervous system. This is going to build an wide base of strength in that movement that will translate into real strength gains.

 

 

What Is Time-Volume Training?

Time-Volume Training is a system that uses training volume instead of intensity to build muscle and strength (and burn fat!). This basically means you get results by doing a lot of "easier" work instead of less "harder" work.

TVT is perfect for training at home with bodyweight, light weight or limited equipment.

To perform the "base" version of Time-Volume Training, you would select a weight you can get 10 reps with and then perform sets of 3 reps, with 10 seconds rest in between sets. Then you just keep repeating those 3-rep sets until you can't get 3 good reps. Then you increase the rest to 20 seconds. Then 30 seconds, if needed.

Instead of adjusting weights or reps, you're adjusting REST.

This method of training has a TON of benefits, that you can read more about here.

 

 

The Single Exercise Time-Volume Training Workout

This workout is going use just ONE exercise... in this demo, I'm using an exercise I came up with that I call "Calf Deadlifts." I'll give you the full instructions on how to perform it below, but the key thing with this workout is that you will be only using ONE exercise from start to finish.

I chose to use a 30 minute block of time, but you can do shorter or longer. I would recommend at least 20 minutes and not more than 40 minutes. You want to do the exercise for enough time but not completely drive yourself into the ground. I found 30 minutes to be a good "sweet spot."

 

 

 

Start By Choosing An Exercise

As I mentioned, I'm doing Calf Deadlifts here, utilizing a trap bar. You can use regular deadlift, a bench press, a squat...pretty much whatever exercise you like. I would recommend using a compound exercise for best results, but that's not 100% necessary...you can also choose to focus on a single muscle with an isolation exercise. Just be aware that for a smaller exercise, it may end up being too much volume.

A Calf Deadlift is a trap bar deadlift done with a calf raise on one leg as you come up to the top. This version is tougher than regular trap bar deadlifts for a variety of reasons because of how it works, so if you try it, use a bit lighter weight (I've got 275 lbs on the bar, which is about 50% of my 1 RM for a trap bar deadlift).

To peform this, you'll need trap bar and something to set your foot on that elevates it by a few inches. I'm using a 45 lb bumper plate. You could also use a block of wood or a Step riser. It should be something solid that's not going to slide or move.

Set the plate so that you have one foot on it and one foot on the floor.

Now do a deadlift. Make sure you try and keep your hips and shoulders level while you're coming up, doing a calf raise to maintain that position as you come up. Hold at the top for a second or two then come back down.

You'll notice, especially if your'e used to using the high handles on the trap bar, that you'll be getting more range of motion in the exercise and the quads and glutes will be working more strongly, even as you also increase the work on the calves. It almost resembles a single-leg deadlift, done with two legs (if you try it, that analogy will make sense...the calf raise side quads and glutes don't contribute as much to lifting the load).

As well, the deep core muscles have to stabilize the load because of the off-center work. Even as you attempt to maintain your hips level, it will never be as level as when you do a regular deadlift, so the core has to manage this torque during the exercise.

These reasons are why you should use a lighter weight than you think you might need (I was originally going to use 315 lbs but was very glad I opted for 275 lbs).

When you've done 3 reps, rest 10 seconds then slide the plate over to the other side. We'll be going back and forth between sides on each set.

Then perform another 3 reps of the Calf Deadlift.

Then rest 10 seconds...then repeat...and keep repeating.

If and when you get to the point where you'd have to really push or struggle to complete this 3-rep set, increase the rest to 20 seconds. For me, this happened about 4 minutes in.

Instead of changing weights, we're adding rest. Now just keep going with this pattern, taking 20 seconds rest in between sets. At about the 14 minute mark, I switched to 30 seconds rest and maintained that for the rest of the 30 minutes. If I was going to do 40 minutes, I likely would have had to bump to 40 not long after that 30 minute mark.

 

Performing the Full Workout

When you perform this workout, it will take about 40 minutes, all told, if you do 30 minutes of actual work. The weights you're using are light enough that you won't need a substantial warm-up, so you can pretty much do a couple of warm-up sets then get right into it.

And even though you're using lighter weights well within your capabilities, this amount of volume and overload will OBLITERATE your entire lower body... I would recommend using this workout no more than once a week.

 

Download a PDF of Four MORE Amazing TVT Workouts Just Like This One, For FREE....

 

Like This Workout?

Click here to discover how Time-Volume Training will build rock-solid muscle on you...like clockwork!