Volume, Intensity & Frequency for Bodybuilders The Big Picture of Training Programs

Summary

The video script delves into the critical concepts of volume, intensity, and frequency in exercise programming, emphasizing their interdependent nature and the need for balance to achieve optimal results. Volume is defined as the total amount of work done per muscle group, with research indicating a positive but diminishing relationship with muscle growth. Intensity refers to the proximity to failure, quantified by the number of repetitions in reserve (RIR), which also has a positive correlation with hypertrophy. Frequency is the number of times a muscle group is trained per week and is crucial for managing the stress and stimulus from volume and intensity. The speaker warns against the univariate thinking of maximizing each variable independently, as this can lead to overtraining. Instead, the focus should be on finding the right balance between volume, intensity, and frequency tailored to the individual's needs and goals.

Takeaways

• 📈 **Volume** is the total amount of work done, typically measured by the number of working sets for a given muscle group, and it's crucial for quantifying practice and stress.
• 🔽 **Intensity** refers to how close you are to failure, quantified by RIR (repetitions in reserve), and it's important for understanding the stress and stimulus during training.
• 🔄 There's a **positive relationship** between volume, intensity, and hypertrophy, but it's not linear, meaning there's a limit to how much is beneficial.
• ⚖️ **Balance** is key when it comes to volume, intensity, and frequency, as they are interdependent and affect each other.
• 🚫 Avoid **univariate thinking**; just because volume and intensity are both related to hypertrophy doesn't mean maximizing both will always lead to the best results.
• 🔄 As volume increases, the importance of proximity to failure (intensity) may decrease, and vice versa, indicating a complex relationship between the two.
• 🏋️‍♂️ **Frequency** is the number of times per week a muscle group is trained and is a tool to manage the total stress and stimulus from volume and intensity.
• 📉 High **volume** may require lower frequency to allow for recovery, impacting the number of times you can effectively train a muscle group each week.
• 💥 Being an **intensity junkie**, taking every set to failure, can lead to a drop in the number of reps and load, potentially reducing training frequency.
• 🗓️ **Frequency junkies**, who train every muscle group daily, typically perform lower volume and intensity sessions to avoid overtraining.
• 🤔 The **ideal balance** between volume, intensity, and frequency is individual and should be tailored to the person's specific needs and recovery capabilities.

Q & A

What are the three key factors in determining the stress and stimulus of a workout program?

The three key factors are volume, intensity, and frequency, which are interdependent and need to be balanced to find the optimal approach to programming.

How is volume defined in the context of a workout program?

Volume refers to the total amount of work done, which is typically quantified by the number of working sets performed for a given muscle group.

What is the relationship between sets per week per muscle group and hypertrophy?

There is a positive relationship between the number of sets per week per muscle group and hypertrophy, but it is not linear and diminishes over time, indicating that excessive volume can be counterproductive.

How is intensity defined in the context of a workout program?

Intensity is defined by your proximity to failure, which is quantified using the 'repetitions in reserve' (RIR) and the load on the bar.

What does a zero RIR mean in terms of a workout set?

A zero RIR means that as many reps as possible were performed with a given load, and attempting another rep would result in failure mid-rep, indicating momentary muscular failure.

How does training closer to failure affect recovery time and muscle growth?

Training closer to failure increases the time course of recovery, as muscle damage and soreness take longer to dissipate. However, it also has a positive relationship with hypertrophy, leading to greater growth.

What is frequency in the context of workout programming?

Frequency refers to the number of times per week that a given muscle group is trained. It is a tool to distribute and manage the total stress and stimulus from volume and intensity.

Why is balance among volume, intensity, and frequency important in workout programming?

Balance is important because these factors are interdependent. Maximizing one variable without considering the others can lead to overtraining and is not additive in nature due to their complex interrelationship.

What is the potential downside of being a 'volume junkie' in a workout program?

Being a volume junkie, by doing a high number of sets per muscle group, may require a lower frequency per muscle group to allow for recovery time and to prevent a drop in performance from set to set.

What is the potential downside of being an 'intensity junkie' in a workout program?

An intensity junkie, who takes every set to failure, may experience a drop in reps from set to set and a decrease in the load used, which can also lead to an increased recovery time and potentially lower frequency.

What is the typical approach of a 'frequency junkie' in a workout program?

A frequency junkie trains every single muscle group every day, typically with lower volume and lower intensity, avoiding failure and performing only a few sets per muscle group per session.

How should one determine the optimal balance between volume, intensity, and frequency for their workout program?

The optimal balance between volume, intensity, and frequency is individual and should be determined by considering the specific needs, goals, and recovery capabilities of the person. It requires understanding the interdependent nature of these factors and finding a balance that maximizes hypertrophy without leading to overtraining.

Outlines

00:00

💪 Understanding Volume, Intensity, and Frequency in Training

This paragraph introduces the three key concepts of exercise programming: volume, intensity, and frequency. It emphasizes their interdependent relationship and the need for balance between them to optimize training programs. Volume is defined as the total amount of work done, quantified by the number of working sets for a muscle group. It's important because it correlates with the amount of practice and stress, which are linked to muscle growth. However, too much volume can be counterproductive. Intensity refers to how close one works to failure, measured by repetitions in reserve (RIR). It's crucial because it affects recovery time and muscle damage, with a positive relationship between proximity to failure and hypertrophy. Frequency is the number of times per week a muscle group is trained, which is also a tool to manage stress and stimulus. The paragraph warns against univariate thinking, suggesting that maximizing one variable doesn't necessarily lead to the best results, as these factors interact in complex ways.

05:00

🚫 The Pitfalls of Overtraining and the Importance of Balance

This paragraph delves into the consequences of focusing too much on any single aspect of training, such as volume, intensity, or frequency, to the detriment of the others. It outlines the concept of overtraining, which happens when someone tries to do too much of one aspect without allowing for adequate recovery. The 'volume junkie' is someone who does a high number of sets, which may require lower frequency and training further from failure. An 'intensity junkie' takes every set to failure, which can lead to a drop in reps and load, and an extended recovery time. Lastly, a 'frequency junkie' who trains every muscle group daily would need to do lower volume or intensity workouts. The paragraph concludes by stressing the importance of finding a balance between these factors that is ideal for the individual.

Keywords

💡Volume

Volume refers to the total amount of work done during a workout, specifically the number of working sets performed for a given muscle group. It is a key factor in determining the amount of practice and stress applied to the muscles, which is crucial for muscle growth or hypertrophy. However, an excessive volume can be counterproductive as it can lead to overtraining. In the script, it is mentioned that there's a positive relationship between the number of sets per week per muscle group and hypertrophy, but this relationship diminishes over time.

💡Intensity

Intensity is defined by the proximity to failure during an exercise set, quantified by the number of repetitions in reserve (RIR). It indicates how many possible repetitions are left in a set after the last completed rep. For instance, a zero RIR means the individual performed as many reps as possible with a given load, while an RIR of one implies stopping just before reaching failure. Intensity is important because it influences the stress and stimulus on the muscles, with closer training to failure resulting in a longer recovery time and increased muscle damage.

💡Frequency

Frequency is the number of times per week that a specific muscle group is trained. It is a tool to manage and distribute the total stress and stimulus derived from volume and intensity. The script discusses that frequency can vary based on individual needs, and it interacts with volume and intensity to determine the overall balance of a training program. High frequency training may require lower volume or intensity to prevent overtraining.

💡Interdependent Factors

The terms volume, intensity, and frequency are interdependent, meaning they influence each other and cannot be maximized independently without affecting the others. The script emphasizes that trying to maximize all three can lead to overtraining. It is the balance between these factors that is critical for an optimal training program, which is a central theme of the video.

💡Stress and Stimulus

Stress and stimulus are terms used to describe the physiological demands and responses to a workout. They are related to the volume, intensity, and frequency of training. The script explains that quantifying these factors helps understand the impact of training on the body, such as muscle growth and recovery time. An optimal balance of stress and stimulus is necessary for effective muscle development without causing harm.

💡Hypertrophy

Hypertrophy is the increase in muscle size or growth. The script discusses that both volume and intensity have a positive relationship with hypertrophy, but this relationship is not linear. As volume or intensity increases, the rate of hypertrophy may increase initially but then diminish, indicating a need for balance to maximize muscle growth.

💡Repetitions in Reserve (RIR)

RIR is a specific way to quantify intensity during a workout, representing the number of additional repetitions that could be performed after the last completed set. It is used to determine the load on the bar and helps in planning the weight lifting session to achieve a specific training stimulus. The script uses RIR as an example to explain how intensity can be adjusted to control the stress on muscles.

💡Univariate Thinking

Univariate thinking is a statistical term used in the script to describe the misconception that maximizing one variable (like volume or intensity) independently will maximize muscle growth. The video explains that in reality, these variables interact in a multivariate way, meaning that increasing one does not necessarily lead to a proportional increase in the outcome (like hypertrophy) due to their interdependent nature.

💡Overtraining

Overtraining occurs when an individual performs too much volume, intensity, or frequency of exercise without adequate recovery time, leading to a decline in performance and potential injury. The script warns against overtraining by emphasizing the need to balance volume, intensity, and frequency to ensure proper recovery and progress.

💡Optimal Approach

The optimal approach to programming, as discussed in the script, involves finding the right balance between volume, intensity, and frequency tailored to an individual's needs and goals. It is about understanding the interdependent nature of these factors and adjusting them to achieve the best results without causing harm or overtraining.

💡Muscle Group Frequency

Muscle group frequency refers to how often a specific muscle group is trained within a week. The script mentions that this can be adjusted based on individual needs and is part of the overall frequency of training. It is one of the variables that interact with volume and intensity to determine the balance and effectiveness of a workout program.

Highlights

Volume, intensity, and frequency are interdependent factors in exercise programming.

Volume is the total amount of work done, quantified by the number of working sets for a given muscle group.

There is a positive relationship between volume and muscle hypertrophy, but it diminishes over time.

Intensity is defined by proximity to failure, quantified by the number of repetitions in reserve (RIR).

Training closer to failure increases recovery time and muscle damage but also enhances hypertrophy.

Frequency is the number of times per week a muscle group is trained and is a tool to manage total stress and stimulus.

An optimal exercise program requires balancing volume, intensity, and frequency.

Maximizing one factor (volume, intensity, or frequency) to the extreme can lead to overtraining and negatively impact the others.

Volume junkies perform high sets per muscle group, requiring lower frequency and training further from failure.

Intensity junkies train to failure, which can lead to a drop in reps and load, and increased recovery time.

Frequency junkies train every muscle group daily with lower volume and intensity to avoid failure.

The concept of univariate thinking is discouraged; multivariate relationships must be considered.

As volume increases, the importance of proximity to failure decreases, and vice versa.

Different individuals may have different optimal balances between volume, intensity, and frequency.

Finding the ideal balance between these factors is crucial for a personalized and effective training program.

The transcript emphasizes the importance of not maximizing every variable independently, but rather understanding their interplay.

Subsequent chapters will explore how to find the right balance between volume, intensity, and frequency for individual needs.

Transcripts

in this chapter we're going to be

discussing the big picture concepts of

volume intensity and frequency and their

interdependent nature if you want to

know the stats of Any Given program what

stimulus and what stress it imposes upon

you that's described by these three

factors and they're interdependent

factors we can't separate them as much

as sometimes we like to and they

absolutely or need to be balanced

between each other to find the optimal

approach to programming so what are they

well volume is the total amount of work

you're doing I'll explain in a future

chapter how we quantify this more

specifically in the rationale but for

the purposes of this course that's just

simply the number of working sets you're

doing for a given muscle group

quantifying volume is important because

it tells us a few things it tells us the

amount of practice you're getting with

the movements you've chosen and also

tells you roughly the amount of stress

and stimulus that you're getting meaning

we actually have data we have we have

research showing us that there's a

positive relationship between the number

of sets per week per muscle group and

hypertrophy how much you're growing but

it's not a linear relationship it

actually diminishes over time so there's

absolutely such a thing as doing too

much and potentially an amount of volume

that's counterproductive now on the

other hand we have intensity intensity

is a word that you probably think of

something related to being hardcore but

it also means specific things in terms

of programming it means your proximity

to failure which we quantify with all R

repetitions in reserve and also the load

on the bar rir simply put is just a

number and it tells you how many out of

the total possible repetitions you could

get in a set did you leave in reserve so

a zero rir means you did as many reps as

possible with a given load and an R of

one means you stopped one shy of doing

as many reps as possible if you were to

try to do another rep after hitting a

zero rir you would fail mid rep you'd

hit momentary muscular failure so rir

plus a given Target rep range tells us

what load to choose if I told you to do

eight reps at a 2 R you'd choose your 10

rep max for the actual weight that you

use cuz you know that you do eight reps

out of a possible 10 requiring your 10

rep max now intensity also needs to be

Quantified because it also tells us

about the stress and the stimulus as you

train closer to failure we are going to

have an increased time course of

recovery we have data to show that it

takes longer for muscle damage and

soreness to dissipate and our ability to

produce Force to come back to Baseline

but we also know that there's a positive

relationship between proximity to

failure and hypertrophy just like there

is for volume as you get closer and

closer to failure in all of your sets we

see greater growth that's a pretty clear

relationship between both volume and

proximity to failure with the

hypertrophy stimulus now don't be like

the typical bodybuilder and assume that

you need to max out both cuz I've told

you they're both related to hypertrophy

they have an interdependent effect which

I'll explain more about in a bit and

that's where frequency comes in

frequency is our tool to distribute and

manage the total stress and stimulus

that comes from volume and intensity and

as a bodybuilder we simply describe

frequency as the number of times per

week that you train a given muscle group

so you might have a frequency of

training chest three times per week and

legs maybe or quads two times per week

depending upon your individual needs but

we're also going to have a frequency of

just the number of times that we step

into the gym in a given week so you're

going to have muscle group frequency and

also number of sessions per week and the

interaction between all of those

variables tells us what are we actually

going to do in the gym and how balanced

is our program and balance is an

important thing because these are

interdependent factors I know I'm

repeating myself but it's Bears

repeating like I said don't be the

typical bodybuilder who just simply

thinks that every variable that possibly

maximizes muscle growth must be turned

up to the max CU that's univariate

thinking and that is a statistical term

that just simply means that these two

variables have a relationship that are

unimpacted by anything else but in

reality we're dealing with a

multivariant relationship simply put 1 +

1 does not necessarily equal two just

because both volume and intensity are

positively related to hypertrophy

doesn't mean that they are additive in

nature there's a complex relationship

between the two in fact the data which

I'll get into more in later chapters

suggests that as you do more volume

proximity to failure becomes less

important and vice versa so it all comes

down to balance to give you a really

simple way of thinking about how these

variables impact each other let me give

you a few scenarios we'll talk about

junkies who are both volume junkies

intensity junkies and frequency junkies

and we've met them all people who like

to train with a very high frequency take

all their sets to failure or do all of

the sets in the world all three can work

and they all potentially could be

optimal in different circumstances and

for a given person but they all are

separate choices because they impact

other factors so you can't do all the

volume all the intensity and all the

frequency that's just called

overtraining so let's discuss each one

the volume junkie let's say you're doing

10 sets per muscle group in a given

workout that's going to require you to

take a lower frequency per muscle group

so you have time to recover also if you

don't want to see your reps drop off set

to set or the load drop off you're going

to have to train further from failure if

you're going to take that approach and

do a very high volume procession

approach now if you were to do the

intensity junkie if you were going to

take every single set to failure you

know that your reps are going to drop

off set to set you know if you want to

maintain the same rep Target and still

train of failure that the load's going

to drop off you also know that there's

going to be an increased time course of

recovery so that could also potentially

drop frequency so if you maximize volume

and become the volume volume junky or

you maximize intensity and become the

intensity junkie they affect one another

and potentially reduce frequency finally

if you want to train every single muscle

group every single day you need to do a

lower volume or lower intensity on those

days so if you're the frequency junkie

coming in to train every single session

you're probably not going to failure and

you're probably only doing a few sets

per muscle group and if your first

thought is well which one's best you're

missing my point these are

interdependent factors and the balance

between them that's ideal for you you is

what we want to find and that's what

we're going to go over in our subsequent

chapters