In this video you're gonna learn the difference between volume and intensity as they relate
to weight training.
So over the next few minutes you're going to learn what these 2 things are how they
relate to your training and most importantly how you can manipulate these really important
training variables to get the results that you really want from your weightlifting.
So first of all what do they mean?
Volume basically refers to how many times you can perform a given exercise in this is
clearly depending on the number of reps and sets that you did.
Intensity refers to how much weight you lift during a given exercise.
And it's important to note that this is relative to your personal strength level.
So we just explain what I mean by that last statement let's say we've got 2 guys okay
the first high has just started up working out and he's got a long way to go is Max bench
press right now is 135.
And now it's even got another guy and he's been working out for a while he's a lot stronger
his backstage breast is 225.
So for the first guy doing a set of bench press with 135 pounds would be a very high.
Set.
But for the second guy bench pressing her 35 pounds even though it's the same overall
weight would be a low intensity sex because it's much easier for him.
Stronger.
Now if you look at this in terms of volume.
That set for the first guy he can only do what's right is under 35 pounds he sees Max
bench which means that you can only do one rep so it's a very low volume set for him.
But the other guy would say he can lift 135 pounds 16 times get that would be a very high
volume set.
So as you can see here there is an inverse relationship between volume and intensity.
As you increase the intensity you generally have to decrease the volume and vice versa.
But it's a quarter realize that this is not an either or thing instead volume and intensity
exists on a continuum, on a scale.
So take a look at what that might look like.
So here we've got a scale and let's say that on the left.
We've got maximum intensity with minimal volume and on the right we've got just the opposite.
Minimum intensity with maximum volume.
So.
On the left would be if you did one rep for maximum weight in all the way on the right
would be up would be if you did a low weight exercise for many different reps.
Okay and what's really important to understand here is that where you fall on this continuum
during any given exercise.
That is what determines the effect of or training.
So let's take a look at that in a little bit more detail.
So if you are all the way on the left side of this continuum you are training for strength.
Your muscles aren't gonna get much bigger, you're not gonna get much in the way of endurance.
you're really training primarily for strength.
If you're all the way on the right side then you're training for endurance and even cardio.
your muscles aren't going to get bigger and they're not really going to get stronger.
you're mainly endurance training.
Now of course almost all the time you're going to be somewhere in the middle.
I would say a little bit more towards the left side of the scale then that's going to
be where you are training for hypertrophy or bigger muscles.
muscle size.
It just to get some numbers to this here to make a little bit more concrete, on the right
doing one rep that's maximum intensity.
Maxing out.
And on the right there's really no limit to how many reps you can do I mean you could
do as many as you want but I just put 50 here even though I mean if you're doing 50 reps
you're really not lifting anymore you're really doing cardio.
I'm.
But you know just to give it up a little bit of perspective.
And what I really want to focus on okay because I think for most guys your goal.
Yes you wanna be strong yes you would have interns cardio and help us with your main
goal release you want to look good you want to increase your muscle size.
And you sort of feel good about the way you look.
And.
To really hit that goal.
There's one particular range that you want to focus on.
In terms of this volume and intensity scale and that is right here between 5 and 12 reps
this is really the sweet spot for muscle size and strength.
So what's zoom in on that 5 to 12 range.
Next.
So here we have 5 elect to Kate so this is our maximum intensity arm right brain that
we're gonna work with them on the right you've got 12.
Now.
Up 8 to 12 reps is kind of the classic high perch you.
Range to build bigger muscles this is kind of the normal rep range that most people do
in record.
Get bigger.
And it's doing 5 to 8 reps.
Is really a good reference to to focus on a combination.
Enhanced.
Now.
It's important to know that when you were training.
You really need to bury your rep range you need it so fairy your training to use a combination.
Of different reps different volumes intensities within this general.
5 to 12 range.
So if you examples would be doing 5 by far okay this is a classic arm.
Workout structure here it sucks it's really affected because you're you're really improving
your strengths because on the the far left most end of this continuum what you doing
5 sets of it so you're you're also getting a decent amount of volume cases really effective
up right Richard Fidler slot.
Another one I can mention is doing 3 sets of 8 to 12.
This is really classic up bodybuilder stuck doing 8 to 12 reps.
Increase your muscle size as much as.
In the third preparation I personally really like is doing 3 sets.
Of 64.
Okay so this would be a reverse pyramid stop training so the first step would be done for
5 branch that would be.
The heaviest weight you can lift for 5 reps.
And then for the second set you would decrease the weight a little bit into 6 reps and then
for the third you would decrease the weight a little more and you ate grass.
So in this style you're starting at a higher intensity at a lower volume as you work your
way through the second third set you're decreasing the intensity and increasing the volume a
little bit.
On so that you really get a good range of volume and intensity within one.
So I asked.
Now one thing that you might be wondering is.
Why do you need to you.
A variety.
So let's say that you don't care about strength all you want is bigger muscles.
Why can't you just you 8 to 12 reps all the time and forget sake.
Well.
It it doesn't work that way because even if you don't care about strength yet you remember
that.
The stronger you are the more potential you have to build muscles.
Okay so in other words muscle size is largely dependent on your street.
And here's a few reasons why so dropping 8 to 12 reps is classically considered to be
the best reference for muscle size but.
Doing sets of 5 reps okay 5 to 68 reps.
You prove your strength and what that does is it allows you to perform 8 to 12 reps.
With more weights in the future.
And by doing that 8 to 12 rep range with more weight that's gonna build muscles even bigger
even faster even more.
Another reason is that trend lower reps really focus is really hits your fast twitch muscle
fibers better than high wreck.
Sets do in those fast twitch muscle fibers have a really huge potential for muscle growth
stocks but hit those muscles you have to really.
Put forth an all out effort requires more intense.
It's also important to realize that switching between higher volume and higher intensity
workouts.
It's a really effective way to blast through plateaus and sticking point.
So let's just say that you are trying to you're doing 8 to 12 reps and you get stuck let's
say you get stuck it did bench pressing 220 our house and no matter what you do you just
can't.
Do anymore that to 25 you can barely get to 25 and you can't get to 30 okay your stock
well at that point this would be a really good time for you to drop the volume.
And increase the intensity.
So instead of doing it to 1225 by 5 for a little while.
Increase your strength and then after you do that lower volume higher intensity workout
for awhile.
Once you go back to 8 to 12 reps you're gonna blast through that plateau in you're gonna
go way past you to.
I.
And.
You're going to build.
In the long run you're gonna build bigger stronger muscles that way.
Finally.
It's important overtraining with lower volume is useful when you are on a diet and not consuming
enough calories to fuel a high volume.
Work at.
And this is really important when you're trying to.
Slash because if you're on a calorie deficit.
Then if you try to train with really high volume.
That is liable to lead.
2 up to burn out so overtraining because you're just not eating enough calories.
But training at higher intensity in lower volume it's going to be a little easier on
your body is going to help you to preserve rebuild muscle and strength.
While you're on next while you.
That.
So let's recap really quick.
Volume is how many times you do the extra.
And generally speaking greater volume okay so doing up to 12 reps per set leads to greater
muscle so.
In intensity refers to how much weight you lit during that exercise.
And lifting with greater intensity.
Up to you know 5 principal at the low end leads to greater muscle size.
And there's no either or hear one is not better than the other there just to.
Different things are too critical training variables that you need to be aware so you
can plan your training program intelligently and get the results you want from your weight
lifting.
If you're interested in getting better results from your training are you going to check
me out stronger leader.com where you'll find a bunch of different resources to help you
optimize your training in nutrition.
Figure out the right training program for your body and your goals.
And finally chisel out that powerful shredded looking body you really what.
I'm Neal of Nova with stronger leader.com until next time just was stronger leaner you.
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