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Been seeing a lot of discussions basically all boiling down to volume. So I felt that another excerpt from the book could be useful..

Many training templates, whether in the niche of powerlifting or bodybuilding or even cross training for this matter, will concentrate on gradually augmenting volume over a given time frame. One program will have you adding weights each workout or each week, for example, while another will have you adding exercises and/or sets. Both of these are essentially adding volume on muscle groups. This is why, when we calculate volume and total volume (TV), we are in a better position to understand where we currently stand in terms of training, or fitness.

If your body part(s) are stagnating and you are positive it is not an energy intake (or expenditure) issue, then bumping up volume is the next step. Doing so blindly could be good, it could also be disastrous. Too big of a bump will most likely lead to a strain or more serious injury after a few weeks. On the other hand, too small of a bump and you will end up with no results.

This is how you calculate volume:

Deadlifts- 3 sets on Monday, 140lbs set 1 for 15 repetitions (reps); 225lbs set 2 for 12 reps; 315lbs set 3 for 8 reps

V= (140*15) + (225*12) + (315*8) =7320 lbs

Therefore, a simplified and general formula for volume is:

V= (weight used * reps completed) * sets completed

The simple difference between volume (V) and TV is that TV is V over a week. If you would not have done any more deadlifts for this week V=TV.

CJMers: What I personally do is track everything on excel. I like to geek out on graphs and charts too when I have 2 free minutes but this is just me. The tracking is the essential part IMO.

Different rep ranges can also work the body differently but as this is a bodybuilding forum we pretty much all know the usual rep range used for not endurance training.

Many training templates, whether in the niche of powerlifting or bodybuilding or even cross training for this matter, will concentrate on gradually augmenting volume over a given time frame. One program will have you adding weights each workout or each week, for example, while another will have you adding exercises and/or sets. Both of these are essentially adding volume on muscle groups. This is why, when we calculate volume and total volume (TV), we are in a better position to understand where we currently stand in terms of training, or fitness.

If your body part(s) are stagnating and you are positive it is not an energy intake (or expenditure) issue, then bumping up volume is the next step. Doing so blindly could be good, it could also be disastrous. Too big of a bump will most likely lead to a strain or more serious injury after a few weeks. On the other hand, too small of a bump and you will end up with no results.

This is how you calculate volume:

Deadlifts- 3 sets on Monday, 140lbs set 1 for 15 repetitions (reps); 225lbs set 2 for 12 reps; 315lbs set 3 for 8 reps

V= (140*15) + (225*12) + (315*8) =7320 lbs

Therefore, a simplified and general formula for volume is:

V= (weight used * reps completed) * sets completed

The simple difference between volume (V) and TV is that TV is V over a week. If you would not have done any more deadlifts for this week V=TV.

CJMers: What I personally do is track everything on excel. I like to geek out on graphs and charts too when I have 2 free minutes but this is just me. The tracking is the essential part IMO.

Different rep ranges can also work the body differently but as this is a bodybuilding forum we pretty much all know the usual rep range used for not endurance training.

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