Episode 7: Training Volume
Ever puzzled over training volume and its role in hypertrophy coaching? We break down the concept into bite-sized pieces and draw the connections to muscle growth. The mathematical formula of reps, times sets, times weight lifted appears simple, but its application requires more finesse. We bring in the often overlooked element of set intensity, and discuss how it's essential to attune your programming to it for maximum results.
We press on with the crucial role of mechanical tension and intensity in training volume for muscle growth. Navigating the concepts of RPE or RIR, we illustrate how they can help manage your training intensity and volume.
In the final stretch, we dissect the concept of progressive overload. We stress the significance of expanding boundaries beyond comfort, advocating an increase in intensity instead of the constant addition of weight. Recognizing the signs of over-training and under-training can be a game-changer, and we guide you on how to spot them. We also venture into the concept of training age, and how it can help gauge when more volume is needed.
Episode Summary
(0:00:06) - Training Volume in Hypertrophy Coaching (7 Minutes)
Heather and Valerie discuss training volume from a hypertrophy perspective. Heather explains her excitement and nervousness about the topic and the confusion many people feel when trying to understand and apply it to their training. They then define training volume as reps, times sets, times weight lifted, as well as consider the intensity of sets when programming for clients to achieve muscle growth. Finally, Heather shares her anticipation for the return of her 21-year-old son from his church mission in Ecuador and how they plan to celebrate his homecoming.
(0:07:09) - Training Volume and Intensity (11 Minutes)
We discuss the importance of mechanical tension and intensity when it comes to training volume for muscle growth. We explore how understanding RPE or RIR can help you manage your volume and intensity, and how taking your sets to failure can help you push your limits and realize your growth potential. We also discuss the importance of exercise selection when it comes to going to failure and loading the spine.
(0:17:52) - Intensity and Progressive Overload in Training (9 Minutes)
Heather and Valerie explore the concept of progressive overload and how it can be used to achieve desired results from a training program. They emphasize the importance of pushing oneself beyond what is comfortable and increasing intensity rather than continually adding more weight. They also discuss how to identify signs of over-training and under-training, such as soreness, biomarkers, and progress in body composition. Lastly, they touch on the concept of training age and how experience with lifting can be used to gauge when more volume is needed.
(0:26:46) - Strength Training and Progressive Overload Importance (6 Minutes)
Heather and I discuss the importance of periodizing one's training program to achieve desired results. We explain how varying intensity and stimulus can lead to greater muscle growth. We explore the concept of progressive overload and how it applies to a training program, emphasizing the need to practice and improve. We emphasize that there is no one-size-fits-all training split, as we all require something different and unique.
(0:33:04) - Approaching Training Volume and Enjoyment (1 Minutes)
Heather and I cover the importance of context and enjoyment when it comes to training volume. We explain how understanding RPE or rate of perceived exertion can help you find the ideal training split and sets that make sense for your needs. We also discuss the concept of progressive overload and how periodizing your training can help you reach your desired results. Finally, we provide our viewers with a reminder to follow us at our Training Age Instagram and website.