Volume is a vital factor in training success. Plain and simple if you want to get bigger and stronger you have to do more work. In my last few months of training I’ve been tracking my volume (frequency x reps x sets) for each day and exercise. I’ve seen some pretty great results, hitting a 560 deadlift and a 275 bench press (I really struggle with bench, it’s an accomplishment).
*for the sake of this article strength will be mentioned but we will focus mainly on muscle growth. High training intensities need to be utilized for muscle strength whereas variable training intensities can be used for hypertrophy. *
Here’s what you do when you track your volume: (more…)