Fine Tune Fitness with Volume Control
Volume is a component of a strength and conditioning plan that can be easily manipulated to optimize your workouts and achieve fitness goals. The key to proper training is to balance volume with adequate recovery.
What is Training Volume?
Training volume influences the physical changes (adaptations) of the body to exercise and impacts muscle growth. Training volume consists of the following three components:
- Sets are the number of groups of repetitions performed of a specific exercise.
- Repetitions (Reps) are the number of times an exercise is performed within a set.
- Load is the amount of weight used during the exercise.
Example of how to Calculate Volume:
If you perform three sets of 10 repetitions of a bench press with 100 pounds, your training volume for that exercise is 3 x 10 x 100 = 3000 pounds.
Why Does Training Volume Matter?
- Higher training volumes are associated with greater muscle growth because more volume increases the total time under tension.
- Increasing training volume can help improve neuromuscular adaptations and overall strength and aerobic capacity (how long or hard you can perform work).
- Higher training volumes are required to enhance aerobic capacity and muscular endurance.
How is Training Volume Adjusted?
Volume is adjusted based on your training goals. Based on your level of fitness you can use the following guidelines:
- Beginners: start with a lower training volume to adapt to the new stress (performing 2-3 sets of 8-12 repetitions per exercise).
- Intermediate Lifters: gradually increase training volume (adding more sets, increasing the number of exercises, or lifting heavier weights).
- Advanced or highly conditioning athletes often use periodization, cycling through different phases of high and low volume to maximize gains and prevent overtraining.
Balance Volume and Recovery
Too much volume without adequate recovery can lead to overtraining, which can cause fatigue, injury, and decreased performance.
- Pay attention to signs of overtraining, such as persistent soreness, fatigue, and decreased performance.
- Incorporate periods of lower volume to allow for recovery and adaptation.
- Prioritize Sleep and Nutrition.
Where to Start?
See a Semper Fit Warrior Athlete Readiness and Resilience Coach, Dietitian, or Performance Educator at your installation fitness or performance centers for personalized training support.