Tommy's Take by Tommy Pomatico 2/3
The Secret to Brian's Recent Fitness Transformation: Less is More
Brian is the epitome of high performance, but his recent fitness transformation is a testament to an often-overlooked principle: less is more when intensity is the priority. While most athletes and fitness enthusiasts are led to believe that more volume equates to more progress, Brian has flipped the script—proving that cutting back on total workload while increasing intensity leads to greater muscle growth, improved recovery, and enhanced performance.
Intensity Over Volume: The Key to Muscle Growth
One of the biggest misconceptions in fitness is that more reps, more sets, and longer workouts automatically lead to better results. However, science and real-world experience tell a different story—intensity is the true driver of muscle growth.
By focusing on quality over quantity, Brian has been able to push each set to near failure, ensuring maximum muscle fiber recruitment. This method triggers hypertrophy more effectively than excessive volume, which often leads to unnecessary fatigue without additional benefits. Training with controlled volume and higher intensity means each workout is more effective and less taxing, allowing for faster recovery and better long-term progress.
Better Recovery = Better Gains
A major advantage of reducing training volume is the ability to recover more efficiently. Many athletes fall into the trap of overtraining—mistaking soreness and exhaustion for productivity. But excessive training volume can lead to elevated cortisol levels, nervous system fatigue, and even muscle breakdown.
By cutting down volume, Brian has improved his ability to recover between workouts, leading to:
Better muscle repair and growth
Increased energy for high-intensity sessions
Lower risk of injury and burnout
More sustainable long-term progress
This smarter approach to training ensures that every session counts, rather than just adding to accumulated fatigue.
Reducing Running Volume: Eliminating Interference and Enhancing Strength
For years, many athletes (including Brian) have pushed high-volume running while also trying to maximize strength training. However, the interference effect—the physiological conflict between endurance and strength adaptations—can make it difficult to build muscle efficiently while logging excessive miles.
By strategically reducing his running volume, Brian has seen multiple benefits:
Elimination of endurance-strength interference: Running less allows the body to prioritize muscle-building pathways without competing signals for endurance adaptations.
Improved strength and power output: With less residual fatigue from long-distance running, there’s more energy available to push harder in weight training.
Better overall recovery: Less wear and tear on joints and muscles means the body can repair faster, leading to faster strength gains and reduced injury risk.
The Takeaway: Train Smart, Recover Hard, and Maximize Gains
Brian’s transformation is proof that working smarter beats working longer. By prioritizing intensity over volume, focusing on recovery, and reducing endurance work to eliminate interference, he has unlocked new levels of strength and muscle growth without the drawbacks of overtraining.
If you’re stuck in a cycle of high-volume training and not seeing the results you want, take a page from Brian’s playbook. Dial back the volume, increase intensity, optimize recovery, and watch your gains skyrocket.
Coach Tommy Pomatico
