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Strength Training: How to experiment to get your optimal Frequency and Volume?

3 min read

Asked by: Richard Millard

What is the frequency recommended for strength training?

The current recommendations for resistance training (RT) frequency range from 2 to 5 days per week (days week 1) depending on the subjects’ training status. However, the relationship between RT frequency and muscular strength remains controversial with reported variances existing across different population groups.

How do you calculate volume in strength training?

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.

When training for strength What should your volume be?

Generally speaking, the more volume we can perform and recover from, the faster we will achieve strength and muscle growth. For most intermediates/advanced, 10-20 sets per week per muscle group is considered optimal.

What is optimal training?

In the state of optimal training, the exercises and activities utilized are done in just the right amount. The body, in its recovery period after the exercise session is over, is able to regenerate itself and grow to an improved state of fitness.

What is training volume?

In general, training volume is considered to be the product of the intensity—the specific amount of weight used per set, the number of repetitions performed and the total number of sets in a workout. Volume can also account for the time under tension or tempo (speed) of the exercises.

How do you calculate volume?

To find the volume of a box, simply multiply length, width, and height — and you’re good to go! For example, if a box is 5×7×2 cm, then the volume of a box is 70 cubic centimeters.

How do you calculate 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.

Is volume important for strength?

Studies have generally confirmed that volume is one of the primary concerns in training for strength and hypertrophy. That is, as volume increases, we tend to get bigger and stronger unless something else is holding us back.

What is the optimal training volume for 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.

What is frequency training?

The training frequency refers to the number of workouts performed per week, and more specifically to the number of times a muscle group is worked in a weekly manner. Most bodybuilders work with a low-frequency, that is, they work each muscle group 1 to 2 times a week.

Why is training frequency important?

Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training. Background: This study investigated the effect of volume-matched strength training programs with different frequency and subsequent detraining on muscle size and strength.

Is volume or frequency more important?

Volume is the key driver of hypertrophy.
The major benefits of increased training frequency for hypertrophy is that it better distributes your training volume throughout the week. Higher frequency training allows you to do less junk volume and more effective volume.

Does frequency increase strength?

Across most analyses, higher frequencies seem to lead to 20-23% faster strength gains, in both trained and untrained lifters, and there seems to be a fairly linear increase in the benefits of increased frequency, with 1<2<3<4+.