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Volume Training: Sup With That?

As we have all seen from infomercials, social media, latest fads, and the weird guy in the gym; there is any number of ways to workout. If I had to guess, I would say in the 10’s of thousands. Some of these methods have merit and withstand being the next big thing, and many many others fizzle out and go away (thank you 80’s leg warmers).  One method I like to incorporate into my workouts is Volume Training. It does not get the same kind of notoriety as a method such as cross training, but the workouts can be organized in much of the same way. There are many ways to do volume training, with the overarching theme being a set value (or volume) for the workout; whether that be amount of weight lifted, number of reps, etc. Let’s take a look at some simple ways to add volume training to your workout regime.

 

  1. Set Time:
    1. How many rounds/sets of prescribed workout can you get done in a set timeframe? This is typically 1-5 exercises, with lower/moderate weight (unless otherwise specified) or bodyweight exercises, with a low end rep range. It is a race against the clock and also a great way to directly test your fitness level by comparing the number of rounds completed for the same workout done at different times.
      1. Ex. HIIT, TABATA, AMRAPs, EMOMs etc

 

  1. Number of Days
    1. Add more days spent training. Pretty self-explanatory… if you were working out 3 days a week, you would go to 4 or 5 days a week.

 

  1. Set Reps
    1. Number of Total Reps in a workout. Can be heavy or light or a percentage of your bodyweight. For example, 1000 reps, any order of exercise(s), when you reach 1000 the workout is complete

 

  1. Set Weight
    1. Total amount of weight (Tonnage). As with the Total Reps, you would set a certain amount of Total Weight lifted during the workout, for example 5000 lb., and once total weight is lifted the workout is complete.
      1. Can be a singular exercise or any combination of exercises
    2. Set number of weight lifted per exercise until reach total tonnage goal. For example, deadlift 225lb until you reach 50000 total pounds

 

  1. Combination of any of the above

 

As you can see, with Volume Training there is a variety of ways to mix up the workout and keep things interesting. It offers a way to set different types of goals each workout, to train for strength, endurance, or a combination of the two, and can be used to test your increasing fitness level. If not already implementing Volume Training, give it a shot. It could be a fun boost to your workouts and a new way to challenge yourself.

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