UNDERSTAND
TRAINING VOLUME
Starting a fitness routine can be exhilarating and bewildering, especially if you're new to exercise. Amidst a sea of workout information and programs, a fundamental concept stands out – training volume. Let's talk about it, exploring the synergy between quality and quantity, and unveil your starting point on the path to a stronger, healthier you.
Training volume quantifies the total work your muscles experience during a workout session. Volume is measured by the number of effective sets per muscle group. You can count up a single session total or a weeks total. This metric determines the stress on your muscles and joints, shaping your progress and potential. Consider it for each exercise or muscle group. Its significance lies in its influence on muscle growth, strength gains, endurance improvements, and the overall effectiveness of your efforts. We usually focus on tracking the number of harder or effective sets you perform, as those are likely to have the biggest affect on your growth, and are likely the ones prescribed in your program. Effective sets are performed with a few reps left before technical failure. Recommendations vary based on training experience.
Training volume comprises three building blocks: sets, repetitions (reps), and weight. The formula is elegantly simple: Volume = Sets × Reps × Weight.
Don't discount the influence of the not so hard sets. You know how much all those little things add up. We're just looking to measure the valubale exposures in our lives, the ones that shape us.
We advocate mastering your training, developing autonomy. Engaging with your training fosters comprehension, enabling you to make informed decisions tailored to your journey. Why does this matter? Because it empowers you to navigate the ebb and flow, determining the balance between pushing limits and nurturing recovery – essentially, your workout becomes your realm of control.
As a beginner, it's tempting to equate success with high reps and sets. Not all volume is created equal. True success lies in balancing quantity and quality. Instead of pitting them against each other, realize they're interdependent. Quantity embodies measurable effort, while quality introduces subtlety through two lenses:
Starting small and gradually amplifying your training volume is sensible. Remember, adding is easier than subtracting. Our coaches recognize that everyone starts at a unique point. They're your guides, assisting you in finding the optimal balance – challenge without overwhelm, fostering steady progress.
Always remember – it's not just about how much, but how well. The journey is enriched when comprehension is paired with support. As time passes, you gather more experience and a body of work to evaluate. Combine the qualitative measure of your experience with the total volume of work to understand when to add or subtract. Together we can light the pathway through the labyrinth of training volume, and make sure you don’t do more work than you need to.
Stay tuned for insights catering to what we do inside the gym, ensuring your fitness has substance and meaning.
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