Training volume refers to a total load of your physical activity. This can be broken down by workout, by week, and by month.  This is part of your periodization planning. This becomes especially important if you are preparing for a competition or race (of any kind).

LIFTING VOLUME = REPS X SETS X LOAD

[3 SETS X 10 REPS X 100# = 3000# OF VOLUME]

CARDIO VOLUME = DISTANCE X TEMPO

[This would be better designated on a graph based on the tempo/effort of the training – but usually, it’s measured through weekly distance totals. As you prepare for a race, your mileage increases by 10-15 %/week.]

When preparing for a performance competition you slowly build on training volume & intensity until you reach what’s called a “peak” which should be the height of your progress during this training time span. This peak should be scheduled about a week out from competition followed by a reduction in volume in order to fully recover for the true performance.

This is called a deload: intentionally decreasing training volume & intensity in order to allow for a full recovery. Usually working around your 70% effort/ normal RM range or tapering mileage down to a fully recoverable range. This can also be applied outside of competition simply with the periodization of your programming. I like to start a new program on a deload week because it allows you to play with the new movements, find out what weight feels good, and get comfortable with them before increasing intensity in the following weeks.

Preparing your program for goals in this way is called periodization.

This is a planned long-term cycle of training that is built around your goals, whether that be a competition of some kind or just life. This is usually determined by rep/set schemes and overall volume but can be done by types of training (sport/running/biking), and/or training volume days/week.

This can be broken down

BY YEAR: MACRO Cycles

BY MONTH: MESOCYCLES

BY WEEK: MICROCYCLES

We’re going to keep this simple.

Most people reading this aren’t Olympic athletes, but that doesn’t mean you can’t train intelligently in a way that’s not only going to get you the best results but that is going to keep your body healthy. This type of planning relies on the fact that you are training consistently. If you are not able to stay on plan for more than a couple weeks at a time anyway, this kind of planning is a waste of time. Just go get some good workouts in and don’t stress about deloads because you’re likely not doing more than your body can recover from anyway.

If you’re able to be consistent then this is important.

Let’s say we have a novice weightlifter, with less than 6 months of training experience whose goal is to build muscle and lose fat.

Generally, training blocks (mesocycles) last anywhere from 3-6 weeks depending on the person, the goal & the program.

A 6-month periodization for them might look something like this:

Weeks 1-5: ENDURANCE (higher reps)

An endurance phase initially is beneficial because you need a base to build off of and a higher number of reps with lighter weights allows them to focus on form while building that connection with the body. Using progressive overload by adding more reps vs more weight (~20 reps) (minimal load, mainly getting used to movements-likely doesn’t need a deload)

WEEKS 6-12: Strength/hypertrophy

Building on the comfort with form, progressing by increasing weight & decreasing reps (8-15). (volume increases due to load)

WEEK 13: DELOAD

WEEKS 14-17: MAX STRENGTH

Using 1-2 compound lifts/sessions to work on a 1-6 rep range. Incorporate higher rep ranges for hypertrophy goals/ accessory work.

WEEK 18: DELOAD

WEEKS 19-23: POWER

Begin the session with 1-3 power exercises in the 1-6 rep range. Follow with strength/accessory work.

WEEK 24: DELOAD

WEEK 25+

Repeat and/or choose focus depending on goals/weaknesses.

Periodization looks different for everyone. While one person may be able to go 6 weeks on a program, still see progress, and have little fatigue, someone else may need a deload after 3-4.  There are so many variables when it comes to nutrition, recovery, and other stress that individualization of your program is important.

HOW TO KNOW IF YOU NEED A DELOAD:

• Weight in the gym has plateaued
• Fat loss has plateaued
• Low energy
• Low excitement
• Mental block with certain lifts

There is no one secret training volume to get you the “best results”. There are general volume suggestions for various goals. Hypertrophy for example has been said to be optimized at 10-20 sets per muscle group/week and vary in rep ranges from 8-25+ depending on the muscle group, which is a fairly high volume but this does not take into account effort, which in order to be effective has to be around that 7-9 RPE/1-3 RIR range. Some newer studies have concluded that up to 45 sets/ week driven to failure in trained individuals have actually produced seemingly undiminished returns.

Again, the most important thing is that you’re using progressive overload, a 7-9 RPE/1-3 RIR and working each week/month to improve in SOME WAY (form, weight, reps, TUT)