Workout Tips – Video : Training VOLUME vs Training INTENSITY – what's the difference?

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    Training VOLUME vs Training INTENSITY – what's the difference?


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    Volume VS. Intensity. Learn how to measure the volume and intensity of your weight training workouts.

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    Training volume and intensity are 2 major variables in a weight training program. Every workout program has both volume and intensity, but some programs focus more on higher volume training, whereas other programs focus more on higher intensity training.

    Traditionally, training volume is emphasized by bodybuilders who want to maximize muscle size. Intensity is emphasized by powerlifters and strength athletes who want to maximize power. However, you can cycle your training to include both high volume training as well as high intensity training.

    Cycling weight training programs is something that we regularly do with the Workout Of The Month Program for the Total Fitness Bodybuilding Inner Circle Coaching Club at:

    Training volume is the measure of the total weight lifted in a workout. It is calculated by multiplying the weight lifted by the repetitions and sets performed.

    For example, if you lifted 100 pounds for 10 sets of 10 reps that would equal a training volume of 10,000 total pounds lifted. (i.e. 100 pounds for 100 total reps).

    Training intensity on the other hand is the measure of the average weight lifted during a workout.

    For example, if you lifted 200 pounds for 5 sets of 5 reps that would equal a training volume of 5,000 total pounds lifted (i.e. 200 pounds for 25 total reps).

    In the first example, the volume is higher because more total weight is lifted, but the intensity is lower because the average weight is lighter. Whereas in the second example, the volume is lower because less total weight is lifted, but the intensity is higher because the average weight is heavier.

    You can also calculate training volume and training intensity when you vary the weight and reps from set to set, as in the case of pyramid sets.

    For example,
    Set 1 – 10 reps with 100 pounds = 1,000 lbs.
    Set 2 – 8 reps with 120 pounds = 960 lbs.
    Set 3 – 6 reps with 140 pounds = 840 lbs.
    Set 4 – 4 reps with 160 pounds = 640 lbs.
    Set 5 – 2 reps with 180 pounds = 360 lbs.

    In this case the total weight lifted (i.e. training volume) = 3,800 pounds

    The average weight lifted (i.e. training intensity) = 127 pounds

    Note: you calculate intensity by dividing the total volume by the total number of reps performed.

    The basis for gaining muscle and strength through weight training is by using progressive overload. This means you should focus on increasing either the training volume, the training intensity, or both. By doing this you’ll stimulate your muscles to grow bigger and stronger.