Building a Workout Balancing Volume, Intensity, and Frequency
Video taken from the channel: Massive Iron Steve Shaw
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Video taken from the channel: mountaindog1
High Volume Training VS Low Volume Training Which Is Best?
Video taken from the channel: Buff Dudes
Intensity vs Volume A Healthy Relationship
Video taken from the channel: Barbell Logic
Training VOLUME vs Training INTENSITY what’s the difference?
Video taken from the channel: Total Fitness Bodybuilding
How Much Training Volume Do You Really Need? (Science Explained)
Video taken from the channel: Jeff Nippard
Rep Ranges and Training Intensity | The Fundamentals Series: Chapter 3
Video taken from the channel: Jeff Nippard
In weight training, volume is the term used to describe how much work you do, such as the number of repetitions (reps) you perform of an exercise. Intensity describes the difficulty of an exercise, typically based on the amount of weight you lift. Take deadlifts.In weight training, volume is the term used to describe how much work you do, such as the number of repetitions (reps) you perform of an exercise.
Intensitydescribes the difficulty of an exercise, typically based on the amount of weight you lift.Intensity and volume are interdependent: as intensity increases the volume that a lifter can complete must reduce. A lifter cannot, by definition, perform their one repetition personal record for multiple sets or reps. Conversely, as intensity is reduced, volume.
In terms of intensity vs high volume, these two variables are at opposite ends of the scale. As volume increases, intensity has to decrease. For example, if you’re already hitting 8 squat reps with a max of 200 lb, the only way you’d be able to crank.
Many books on weight training will have chapters on intensity and its importance. They describe 100% intensity as being whatever weight one can only do one rep of within a certain exercise. If you can do more than one rep of the particular exercise then its intensity is lower.
Thus, the more reps one can do, the lower the intensity the weight.Volume, in my understanding, refers to the total weight lifted or total number of reps The original “volume vs. intensity” debate as it pertains to bodybuilding was (to the best of my knowledge): While Bill and co are correct in that “intensity” is actually defined as %1RM in weight-training, that is not really the meaning it.Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn.
Balance is still important. Overdoing it can increase your risk of soreness, injury and burnout. Start at a light intensity if you’re new to exercising.3. Gains in strength and muscular endurance are still very much tied to the rep range used.
4. At least when talking about hypertrophy-based training, it’s more useful to think of “training volume” as “total number of hard sets per muscle” than “sets x reps x load.”.Attempting to maintain the same volume while increasing intensity is a plan destined to fail. Absolute strength assistance training exists in the 15-25 total rep range, with loads between 70-80 percent of your 1RM. You’ll also use fewer total assistance exercises, roughly 2-4 instead of 3-5.
Most authors of the strength training type talk about volume and intensity leading into a meet. It is common thought that as a competition approaches, volume should decrease, and intensity should increase. Below is an example of a 12 week prep cycle I ran in.Advocates of low volume RT typically suggest an approach colloquially called ‘High Intensity Training’ [41–46] which involves performance of a single set per exercise to MMF using a relatively moderate to long repetition duration and often utilises advanced techniques to allow the trainee to exercise ‘beyond’ MMF (i.e. drop sets, forced repetitions, rest-pause etc.).A typical training session for intensities of 95% 1RM or above could look like this: This maximum strength training session has 19 total repetitions (5 + 8 + 6 = 19).
If we now take the same session structure and reduce the training intensity to 90% of the 1RM, we.Volume refers to the total weight lifted in the training session, defined as (weight)* (reps at that weight)* (sets at that rep scheme) for each weight used in the training session and then added together. So, a deadlifting session might look something like this: 135 x 5.The theory is that, all else being equal, less time with the same effort and training volume will elicit stronger signaling to the body.
If the amount of rest is insufficient and intensity drops, the session is simply less effective than the original workout (top graphic).INTENSITY. The flipside of the coin is Intensity.
Whereas Volume tells me how long a workout is, Intensity tells me how hard that workout is. In weight training, this is represented by the amount of weight I lift. In endurance training, it’s represented by the speed at which I.
List of related literature:
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| from Natural Bodybuilding |
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| from Periodization: Theory and Methodology of Training |
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| from Essentials of Youth Fitness |
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| from The Essential Guide to Fitness |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book |
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| from Physical Therapy of the Shoulder E-Book |
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| from High-performance Sports Conditioning |
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| from Netter’s Sports Medicine E-Book |
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| from Optimizing Strength Training: Designing Nonlinear Periodization Workouts |
39 comments
If you guys have any questions about the fundamentals hypertrophy program, feel free to comment below and I’ll get back to you today! Hope you all enjoy the video!
Ive been involved in fitness for 35 years during my time in the UK military, as a private security contractor and now as a Risk manager, in that time ive also been a fitness advisor on the side. While im not into body building, i do follow Johns videos as he has a lot of relevant knowledge in the industry, albeit more specific to body buoilding.
Hmm. Heard this said before however nothing I seem to do changed anything! I started with 6 sets squat and 6 sets Romanian dead lift as an example for legs. Twice a week that’s 12 sets per muscle or 24 working sets per week body part. Have seen no increase in size from when I was only doing 12 working sets per week! And I increased my intake of food which just went to my stomach size increasing. I’m lifting what I can to 10 reps to. Have given up trying to grow my legs nothing works. All this stuff is BS unless you’re jacked up on drugs
Ok I’ll do just one rep and my workout is complete. Maximum strength. Jk lmao
If i do 25 reps each set. Should I also aim for 10-20sets per week?
Considering that i’m only doing body weight exercises, what is the optimal rep/set range for push-ups, pull-ups, and chin-ups?
I have noticed you use the terms “effort” and “intensity” as though these are distinct variables, and you even put those in different levels of the ladder. In my mind, those are the same thing (i.e. how hard you are training compared to your 1RPM; 2-3 reps away from technical failure). So could you please clarify what you do mean exactly by “effort” and “intensity” and what would be the difference between those?
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Bueno de todas formas de pago de las personas con discapacidad y delos datos para la empresa en la mañana de este mensaje por Eduardo de acuerdo con la empresa que me lo dices para ti también de la empresa que no me de la empresa
it does help Jeff, confirms my belief as well that the 6 to 15 rep range is the ideal for hypertrophy as long as progressive overload is used
do you think that 3 sets to failure on 3 exercises for chest in one training session for example is too much? but if im making progress week to week in terms of reps/load with that system? i think if im making progress i should continue with im doing, or not? what do you think
Can we have an informative discussion of volume without including intensity?
3×10 -12= 1 set (hypertrophy)
3×5 = 1 set (strength)
I’m still doing 3 sets but the rep ranges are different. Would you consider this the same amount of volume?
Load intensity sounds like a good name for a pornographic movie
Intensity is not the amount of weight we lift! The concept of intensity relates to how hard we work. The harder we work the more sure that the intensity is going up. This needs more words to explain, and can best be explained through an hypothetical example in the daily life at the gym. Suppose that we can measure that we are able to lift 100 kg for only one rep. Not only this, we can do this only when we are fresh. So, it must be the first set in our workout that particular day. We likely to say that our tank is full (100%). Notice that we are not able to lift the same weight after performing a full set that day, of course we fail also at the end of our workout when attempting to lift the same weight. How much we use our capacity (“tank”) to lift a particular weight is the intensity. So, intensity is not a fix variable but it changes during the workout, even during the same set, depending on our effort and our tank at that moment. It is the relation between the “tank” and the amount of effort we deliver. If the 2 things are the same than we talk about 100% or maximum intensity. Back to the daily street talk: we do our best to deliver the work. Because the tank drops when we are getting more and more fatigue, the only way to be sure that we have trained with maximum intensity is to go to failure. We can only feel the intensity, not really measure it.
Let us look now at a typical workout. We are advised to go to failure only at some sets, usually the last set, because of 1 reason: we are already (a bit) tired so we need not to lift the heaviest weight to reach 100% intensity, and that is good for our safety (joints/tendons). Looking at the entire workout, the intensity goes up and down during the exercises and sets. The more frequent we go to failure in the set, the less we have to do in term of volume. We can work hard but not hard and long (to be more precisely: much).
Thanks Jeff #1 youtuber out there love how u don’t just use bro science and include studies.
You talk about reps but what about sets? How many total reps is good? Is 30 reps split between 3 sets good?
Thanks. I have a question I hope you will clarify. You said the volume was matched in the studies, which makes sense. Now, 3 x 10 reps is 30 reps, while 7 x 3 reps is 21 reps. So, does that mean that the low rep group had to lift a load 43 % (30 / 21) higher than the load used in the high rep group? Thanks!
If you train low rep high intensity for the first set then drop the intensity and add the rep for the other 3 sets, dosent that train strength as well as hypertrophy the best? For example, after a benchpress warm up I do one set of 245 for 3 reps, then I do 3 sets of 195 for 8-10 reps for hypertrophy.
@Jeff Nippard please link abstracts for the studies you cite.
Just looking at that 2015 study, it seems to say that volume wasn’t controlled, since both the high and low load groups did 3 sets of 7 different movements. According to the summary on ncbi.
Drop sets take care of everything. Start heavy (about 75% of max, enough to get at least 5 reps), go until close to failure, then drop the weight by 25% and immediately start doing reps again (no rest) and go until close to failure (don’t concern yourself with reps), drop weight 25% again and on this one you go until full failure, and all of that = 1 set. You only need to do 4-5 sets likes this for each major muscle group (ex: bench, squat, etc) This takes care of heavy weight & lower reps, lower weight & higher reps, AND time under tension. You get ALL of it using this method. You wanna get big fast, start using drop sets.
So you want failure at the end of each set, or at the end of the last set?
Great video! I’d say the same rule applies to alcohol consumption ��������������
Are reps counted for week or for series? I’m wondering if in push pull legs program there is 5 reps in exercise because it’s split between whole week or it’s 10 reps in both training A and B
I go to failure every time but I’m not benching weight like you I’m sure as I get stronger and have to work my self up to heavy weights then I will keep some in the tank for the top sets
You guys seem to be into these video titles that begs a question that doesnt really have an answer. Or at least, the answer to this video title question like most that I’ve seen from you is “it depends”.
Here is what I don’t understand. If you are always leaving 2-3 reps in the tank on ALL sets, how do you know when to add weight? Should you not be trying to progress the weight each week if possible?
Hey Steve, I’m doing concurrent right now. Let’s take the bench press for example: Is it enough if I’m doing 3×5 for intensity and 3×10-12 for volume? I can no longer progress on a linear periodization program (I’m a late begginer)
Hey Jeff, if you set focus to the board and use something between F2.8 and F4 you can turn off autofocus while shooting and you should always be in focus.
Setting the focus to the board means it will be in focus for sure.
Using F 2.8 to F 4 means that the depth of field should be big enough to keep you in, but still give depth between the white board and the wall.
Do a test shot of say 10 seconds to verify where your focus actually is.
Just a tip for not having unwanted focus pulling and searching during the video.
So basically, simple powerlifting principles are best.. I.e. heavy on exercises such as bench, squat, deadlift and high reps on accessories
I’m the marathon-runner-bodytype (ektomorph/skinny/hardgainer). I really have a hard time eating enough and building muscles but i can run 10 km without training anytime.
for me a doing a short workout with heavy weights (10 min warmup, 45 60 min training and reps between 5 and 10) works WAY better. so my tip to all the hardgainers is: eat as much as you can and don’t waste time and energy on endless workouts. very short hard workout can be way better for you.
Trained high volume for years. Not good for me. Now good warmup and 1-2 sets to failure.
I recommend Max OT training which is 4 to 6 reps till failure, progressive overload which builds hypertrophy
Face pulls done wrong. Now THIS is how you do them.
https://www.youtube.com/watch?v=eIq5CB9JfKE&list=PL8v-HJZ2xKLmnUTchD4VtELLkQX3kShst&index=16&t=0s
What if you want strength and endurance without hypertrophy. (Other than just staying under three reps)
If you are plagued with muscle strains that keep you from working one or more body parts, would a light weight/high rep plan be a good way to avoid future strains?
I ask because I have strained my chest twice and just yesterday I strained a muscle on the side of my rips while doing dumb bell OHP 3×8 50lb (up from 47.5 the previous week). Hurts all the way from front to back on side lower ribs. These strains typically take a week to heal and seem to re injure easily.
How long are the workouts in the Fundamental Hypertrophy Programs?
Would it be easier to just go for a certain time under tension? Like, hold the weight for 45 seconds, for example?
I started doing the program from the science applied series this week and I have a question. I play soccer so I think maybe I should alter the rep ranges of the exercises in the legs workout, doing one workout with even lower reps than those you recommend and on the other one use higher than those you recommend, in order to develop strength and endurance which I both need as a soccer player