Training Volume
Whether you're a complete beginner looking at a training program for the first time or an avid lifter who has been studying our program screen for a while, eventually everyone asks themselves, "Why am I doing this specific number of reps with these sets?"
Not a week goes by without me being asked this specific question. Why are we doing 4 sets of 8 repetitions of squat while last block we did 3 sets of 10?
This is a great question, and to answer it, we need to go over some foundational knowledge first.
First and foremost, like a lot of things in life, it is often great to start with the end in mind. What would you like to achieve out of the training you are doing? At The Project PT, we make it a point to ask everyone who comes in for a tour or one-to-one session how we can help them with their training.
The answers are many:
"I would like to be healthy"
"I want to get stronger"
"I want to be able to run after my grandkids"
"I would like to rehab a current injury"
Now you may be asking yourself, if all the goals people come to us for are widely different, how can following a general plan benefit each individual?
We will go into more detail on this within the blog, but the short answer is we take our time going over the programming and make sure that the days are varied and cover a lot of ground. Furthermore, even though everyone is following the same program, the blue books we supply are meant to personalize the program for each individual.
We should also mention three of the most important principles for any kind of training: you must follow a plan, you must stick to and be consistent with the plan, and the plan must progressively change over time. These three principles feed into each other. If you don't plan your sessions, it's not only hard to stick with them (as you'll see little return on your effort), but tracking progress over time becomes very difficult.
When programming for resistance sessions (which I'll call them from here on out, noting that 'resistance' covers a large area of training), you have a few modifying variables you can adjust:
Exercise selection
Exercise order
Training volume (sets x reps)
Training intensity
Rest intervals
Tempos (we will add velocity into this bucket)
Training frequency
In this blog, we will focus on training volume.
What is training volume?
Like all the variables listed above, training volume is meant to get you to your intended goal.
Training volume is the amount of sets you do and the repetitions within those sets.
It can be tracked within an exercise in the program. For example, 3 x 10 back squats would give you thirty repetitions. It can also be calculated as the total volume per muscle group per workout. If you did 3 x 10 back squats and 4 x 8 lunges on the same day, you would have done 62 repetitions that would have targeted the quads (front of the legs) and Gluteals (bum muscles). It can also be calculated as the total volume per week. If I do 3 x 10 sets of back squats on Monday, Wednesday, and Friday, that would be a total volume of 90 repetitions for that exercise. It helps to think of the sets as the vehicle to get you to the adaptation you want to achieve and the reps as the means. To provide an adequate stimulus to the working muscles, 10+ sets per muscle group per week is recommended. But when we say stimulus, what do we mean? The stimulus is where the reps come in.
Let’s look at a classic representation to better understand how repetitions relate to different training goals.
Looking at the picture above, you will notice four significant adaptations. The two we are going to focus on are strength and hypertrophy.
Although all rep ranges will target these specific adaptations if intensity and intent are present, some rep ranges are more appropriate for specific adaptations.
While strength-focused training typically involves lower rep ranges (1-5 reps) with higher weights, hypertrophy training often utilises moderate rep ranges (6-12 reps) with moderate weights. However, it's important to note that there's overlap, and both adaptations can occur across various rep ranges.
At The Project PT, we use periodisation to vary training volume over time. This approach helps prevent plateaus and promotes continuous progress towards your goals.
Understanding training volume allows you to make informed decisions about your workouts. Whether your goal is strength, muscle growth, or overall fitness, paying attention to your sets and reps can help guide and benefit your training.
Next time you look at your workout plan, take a moment to consider the training volume. If you have questions about how the volume for that program will help for your specific goal, please do not hesitate to ask.
Remember, while training volume is crucial, it's just one piece of the puzzle. Consistency, proper form, and progressive overload play vital roles in your fitness journey.
