Training was completed as per recent years, except that
both total workout volume and training intensity were reduced.
Great app to keep track of your progress in the gym
total workout volume and your personal best!
Not exact matches
According to the research, short rest period can curb the
total volume of the
workout before fatigue sets in.
However, you can see the
total training
volume, training density and exertion for the different strength training
workouts.
A well - designed
workout program not only emphasizes heavy, compound weightlifting — it puts you in a «sweet spot» in terms of
total weekly
volume.
And the research shows that there's actually not that much difference in terms of 24 - hour energy expenditure in groups that take part in either moderate - intensity cardio or HIIT, despite a much shorter
workout, low time commitment and lower
total volume of training [3].
Another element of your chest
workouts that you have to get right is weekly
volume (the
total amount of reps you do each week).
you said you were having recovery problems when you started this routine; that's a good indication that your
total rep
volume is too high, or that you're doing too many sets per bodypart per
workout.
It's impossible to predict exactly what weights you should use a month from now, how much rest you'll need between
workouts or sets, or how much
total volume you can lift.
And you'll want to do a high
total weekly
volume (around 30 — 50 sets), but a fairly moderate individual
workout volume.
High - frequency training limits the
total volume (reps x sets) you can perform per muscle group per
workout; but this enables you to recover faster so that you can train more often.
This is what I mean: let's assume you're training chest 2x per week, aiming for 5 sets per
workout: your
total training
volume for chest is 10 sets over the week.
So by simply adding an additional
workout into the week you've automatically bumped up the
volume [number of
total sets done].
However, since you seem to have a decently crowded racing schedule, I'd recommend that you keep all
workouts over your MAF heart rate to no more than 15 % of your
total training
volume.