Intensity: Percentage of your one-rep maximum.
Written as: %1RM (e.g. 75%1RM).
Volume: Sets x Reps x Weight = Volume
These are two major components of a training program, whether
lifting or running. Depending on the goals of the program, volume and intensity
will fluctuate in relation to one another other according to set and rep
schemes. When looking at a graph, we see that volume and intensity are
inversely related to one another (figure 1). Therefore, as intensity goes up
volume will go down.
Figure 1:
Inverse relationship between volume and intensity.
For lifting, let’s use squatting as an example. Let’s say
your 1RM (or 100% of your squat) is 300 pounds. 50% of you 1RM would be 150,
and let’s say you can do this for 20 reps, making the volume for one set 3,000.
That’s a lot of reps for a squat set! Since that’s so many reps, you would like
to do fewer and still reap the benefits of squatting. You therefore increase
the weight and use 80% of your max. You are now using 240 pounds, performing 5
repetitions for 1 set (figure 2). When calculated, the volume in this instance
comes out to 1,200. From this, you can see how volume will decrease as you
increase the intensity.
Figure 2:
Volume calculations.
With running, the same principle applies, except “intensity”
refers to the percentage of your maximal running speed rather than a percentage
of your maximum strength. For example, a full-out sprint would be 100% of your
intensity. Running volume would then be distance traveled. Therefore, running at
a faster speed will result in a shorter distance travel and vice versa.
One thing to consider is to avoid attempting to train at a
high intensity and perform a lot of volume. In a scenario with high intensity
and high volume, injuries and other bad things tend to occur.
Ryan Goodell, CSCS
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If I'm in a calorie surplus and training with high volume and progressing by adding 1 rep, or 2.5lbs to each lift every workout, I can expect to gain muscle.
ReplyDeleteWhat happens if I start increasing the intensity and reducing the volume?
I want to lift heavier weights, but still continue to gain muscle - but volume will be decreased.
What would happen in this scenario? Would I gain strength by making the new muscle stronger, but not actually add any more muscle? Would my surplus of calories no longer go towards building new muscle?