Volume

I'll show you volume!

No one ever thinks about exercise, eventhough volume is a very important variable to your training. Another way to think about exercise volume is defining it as the total amount of workload (Repetitions per exercise) performed within a specified time.

• sets x reps = volume

• i.e. 3 sets of 10 push-ups = 30 workout volume for your chest/upper body
  

Volume Guidelines For Different Goals:

1. Power (maximal strength) - 6 to 30
   
   
2. Strength and Muscle Hypertrophy - 8 to 36
   
   
3. Muscular Endurance and Stabilitzation - 36 to 75
   

• Using the above example of the 3 sets of 10 push-ups, this amount of volume (30) would be ideal for reaching goals of improving power output, strength, and muscle hypertrophy.

• Weight goes down as you move from the goal of power to endurance
  

Final Thoughts:

• Training volume is inversely related to training intensity. Less is more when training at higher intensities (heavier weight, faster speed, etc.) and more work will be required when using lower intensities.
  
  
• Less is sometimes more when it comes to strength training. Chronically having a volume that is greater than the above guidelines may hinder your progress through the process of overtraining.

• Breakout your calculator and go through the exercises, sets, and reps you typically use for your favorite muscle groups and see if your volume matches the above goals!

Phew, we got through a technical one today. Please send any questions you have to

Asklance@gmail.com