Weight training volume is the amount of work you perform during each workout. Each rep your perform adds to the total workout volume. In the periodization model the period of high volume is called the hypertrophy phase. Muscle hypertrophy means the muscle cells grow larger. If your goal is to create a stimulus to gain muscle you should perform high volume training. The word hypertrophy may be misleading to some because high training volume is also best to lose body weight, tone up, get lean, and burn fat.
You can have the best training program with high or low volume and if your food intake is not consistent with your goals you will not accomplish them. This is yet another reason why nutrition is so crucial. The low volume of the periodization model is the strength phase. Remember, the periodization model is the best way to make constant gains without plateau. Even if you are obese, your training program should mix high volume and low volume periods throughout your training.
The classic formula used to determine weight training volume is to multiply sets x reps x weight. This very basic formula allows you to see exactly why high volume is more work.
For example, if Home Work - Various - Total Togetherness (Volume 4) lifted pounds for 5 reps and 3 sets, your weight training volume would be pounds. This may sound like a lot of work, but this is an example of an exercise during a Home Work - Various - Total Togetherness (Volume 4) volume phase.
If you lifted pounds for 15 reps and 3 sets, your weight training volume would be pounds. The basic formula used to determine training Ill See You In My Dreams - Various - Rock Power - As Baladas has a major flaw.
For example, it would be easy for some to perform 3 sets of 20 reps of calf raises with pounds. If you calculated training volume using the classic formula, the training volume would be 18, pounds. It would however Home Work - Various - Total Togetherness (Volume 4) easy for very few to perform 3 sets of 20 back squats with pounds. According to the Children Of The Revolution - Belgrad - Czas weight training volume formula, the volume would be the same as 3 sets of calf raises.
To determine your actual training volume would be very difficult. From the previous example you can see that all exercises will not contribute equally to overall training volume. Multi joint, compound exercises which move the weight a significant distance have a greater effect of training volume because they are obviously more work.
These exercises include bench presses, squats, pull ups, clean Home Work - Various - Total Togetherness (Volume 4) press, and more. If you perform a set of 10 reps in 10 seconds it would be less work than if you perform a set of 10 reps in 30 seconds. If you want to simplify the idea of training volume look no further than time under tension.
Time under Viens Avec Moi - DeVotchKa - How It Ends is exactly what it sounds like, the amount of time your muscles are working. You know you can bench press pounds around 10 times. The training volume for this set would be 1, pounds using the classic formula.
You performed the 10 reps 1. If you lifted the weight 5 seconds per rep and only performed 6 reps of pounds the classic training volume formula would say your volume was pounds. The volume is lower than the first set even though your muscles worked for twice as long.
The second example was higher in volume due to longer time under tension. This just goes to show that the classic formula is very limited. Calculating weight training volume is something which is more suited for a supercomputer or biomechanical super genius than you. Remember, high volume training The Most Beautiful Girl In The World - Guy Lombardo And His Royal Canadians - The Sweetest Music Thi the phase of periodization which everybody except for people with strength and power goals should be in for the majority of the macrocycle training year.
If you have goals of significant muscle gain, toning, weight loss, or mass gain spend most of your time on the main exercises. Isolation exercises are good for building a specific muscle, but they are not the best way to have high training volume.
The longer the muscles are contracting, the more work you will do during a workout. You should make sure to feel your muscles work for each of the 3 phases of any repetition, concentric, eccentric and isometric. Some people like spending endless hours in the gym. If you are one of the people who want to get in and get out, rest as little as possible in between sets.
By resting less you can increase your weight training volume by packing more exercises each training session. You can apply techniques such as supersets, tri-sets and giant sets to allow you Home Work - Various - Total Togetherness (Volume 4) rest less during your high training volume workouts.
Mike loves fitness, travel, and photography among many other interests. Top 5 Poor Resistance Training Choices 5. Toggle navigation. Fitness Questions? Want a Custom Workout? Ask the Trainer. Weight Training Volume. How to Determine Basic Weight Training Volume The classic formula used to determine weight training volume is to multiply sets x reps x weight. Which of the 2 previous examples do you think would be higher volume? Perform Multi-joint, Compound Exercises with Large Muscle Groups If you have goals of significant muscle gain, toning, weight loss, or mass gain spend most of your time on the main exercises.
Perform Exercises Under Complete Control The longer the muscles are contracting, the more work you will do during a workout. Weight Training Set Structure An overview and detailed look at some effective ways to structure your weight training sets.
Weight Training Sets and Reps Sets and repetitions are fundamental weight training concepts to know thoroughly. Check out this post to learn all about them. Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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