WHAT IS VOLUME? WHAT IS INTENSITY?
VOLUME – The amount of weight you use. Measured by your one rep max. Also can be measured by distance for someone who runs or cycles.
INTENSITY – Number of times you lift the weight or how fast you are moving. Also measured by your frequency.
HOW MANY SETS AND REPS ?
Most programs people stick to are body building programs. It is an equal amount volume and intensity. For strength purposes if you normally squat 225 lbs for 8 reps making the workout more intense would be doing maybe 15 reps of 225 lbs with higher frequency. Instead of only doing 3 sets upping the program to 6 or 8 sets with a longer rest period can result in strength and muscle growth. If two people were running 2 miles. One of them going at a steady pace vs one person sprinting. The person who is sprinting is going to have the best results do to the intensity and the distance they run would be measured by the volume or how long the person is actually sprinting.
HOW DO I KNOW IF I’M GETTING THE MOST VOLUME AND INTENSITY ?
Measuring your volume and intensity on a scale of 1 – 10. Ten being the highest and one being the lowest. Squatting with no weight and just using your body weight for 40 reps is a lot of volume , but it is not very intense. Squatting one rep of 405 lbs is very intense but there is no volume.
So that’s where a lot of people will fall into the 5×5 program. Doing 5 sets at 5 reps of your 80-90% one rep max. Is the perfect blend of volume and intensity. Circuit training is a perfect way to get both high volume and intensity. Doing deadlift followed by squats followed by pull-ups followed by jump rope and doing that in a cycle of 5 or 6 times the intensity is high and the volume will be high because your squatting and deadlifting with weight with very minimal rest. This triggers muscle confusion leading to greater results.
WHAT IS BETTER MORE VOLUME OR HIGHER INTENSITY ?
Both ! If you go to the gym and you continue to do everything in 10 – 12 rep range with the same weight your volume and intensity drops causing you to plato. If you continue to run the same amount of distance each day then over time your performance does not increase because you’re not running longer and faster. If you’re squatting with no weight your expansiveness should be very fast. Focusing on how quick your performing the squat. You want to keep that exact same concept when doing more weight and a higher frequency. Being more explosive with each workout raises the intensity.
WHAT’S BEST FOR BULKING VS CUTTING ?
If you are trying to lose weight and lean out you would want a higher frequency with higher volume. If you want to build size and strength you want to have a higher intensity rate with a lower volume. Finding the perfect ratio will always depend on your current goals. If you want to just get stronger than keep your intensity high if you want to focus on physic then focus more on volume. When you match both you get a greater results. It is always good to mix it up. One day have a high intensity workout. When recovered have a workout with lots of volume. Muscle confusion can lead to rapid muscle growth and increase in strength.
Hope this helped leave a comment or contact me with any further questions !