Max. Weight vs. Volume – what to orient on?

Asked by: Amber Bedell

How do you program volume and intensity?

The simple formula is weight on the bar x sets performed x reps per set. So if you squatted 100kg in a workout, your overall volume would be 100kg x 5 sets x 5 reps per set = 2500kg. The partner of volume is intensity, which is commonly expressed as a percentage of a person’s one rep max in an exercise.

How much weight volume should I lift?

The ideal training volume for building muscle is around 9–18 sets per muscle per week. And if you’re choosing good lifts, doing 6–20 reps per set, and bringing those sets within 1–2 reps of failure, the bottom end of that range is often enough to maximize muscle growth.

Should you lower the weight each set?

Instead, after a warm-up set, you’d start with your heaviest set, then reduce weight (and increase reps) with each subsequent set. Drop sets are usually done with much less rest between sets, working each set very close to failure.

How to measure intensity in weight training?

By contrast, intensity is measured by either the weight you lift or the pace in which you perform an exercise (such as running). The rate of perceived exertion (RPE) can be used as a general guide to intensity levels. RPE is often measured on a scale of 1 to 10,3 with 1 for no activity and 10 for maximum exertion.

Does high-volume training build mass?

Doing this number of sets and repetitions using a high volume ensures you’re working your muscles to their full capacity, which helps build strength and mass.

Is volume best for hypertrophy?

Volume. Generally speaking, evidence suggests that at least 10 sets per muscle per week is the ideal number to induce hypertrophy. Not everyone will need that many sets, and some may need more, but 10 sets per muscle per week is the baseline to adjust from.

How do I know if I’m lifting heavy enough?

So, how can you tell how heavy is heavy enough? A good guideline is to lift heavy enough that the last 2-3 reps on each set feel challenging to complete but not so hard that you can’t do them with proper form.

Is volume more important than intensity?

That is, volume digs a hole with a shovel and intensity digs with a spade. If you have the time for multiple short sessions per week, it would be wise to go with intensity. The quality of all the reps will be better and you should make more significant long term gains.

Does too much volume affect strength?

Reasons why this could be the case the first reason is simply compromised intensity now volume is very important. But it's not the only kid on the block you also need a lot of intensity. Otherwise.

Does more volume mean more gains?

The research is clear: more volume means more muscle. So if you want to grow, adding more total volume per week will do it. Here’s how to manipulate it in order to get what you want out of lifting: muscle mass, improved body composition, and a metabolism like a furnace.

How is volume calculated in weight lifting?

Volume is a measurement of the total weight lifted, you get this by using the following equation: Sets x reps x weight. So if you perform three sets of 10 reps of 100 kg bench press, you have performed 30 reps of 100 kg for a total volume of 3,000 kg.

How much volume is hypertrophy?

Amirthalingam and colleagues summarize that to maximize hypertrophic training effects, the researchers recommend a training volume of 4-6 sets per exercise that is performed. The researchers submit that it seems gains will plateau beyond this set range and may even regress due to overtraining.

Is volume or weight more important for hypertrophy?

(2017b) analyzed 15 studies and found out what the relationship is between weekly volume and hypertrophy. Simply put, more volume equals more muscle mass.

How much volume does a natural lifter use?

Volume should be anywhere from 40-70 reps per body-part per session. Intensity should be higher than 75-80% of 1 RM. 8-10 reps, done either to failure or near it. This will act as a rough outline for the base of our training.