High reps vs low rep weights, intense cardio vs steady – volume, intensity, duration all buzz words thrown around, let’s look at what they actually mean.
To keep this simple we are going to use a triangle and not delve into the multitude of options available.
Each point has a factor:
Time – how long we train for. This can also be frequency – more on that later.
Intensity – How hard we push
Volume – Amount of reps
If we for a moment fix time, that leaves us with either more volume or more intensity
More reps at a lighter weight
More weight with less reps
Quick example time:
5 sets of 20 reps at 40kg
5 sets of 5 reps at 80kg
Now, not suggesting the above is the way to go, as each exercise and movement requires different approaches. More that by increasing the priority of one of the points the others must be decreased.
When we add time back in we can then look at how we could increase intensity with weights, this would require more rest so less overall sets in the time allotted.
Early we looked at the three points, I suggested that time and Frequency were interchangeable they are, we have to consider time of the workout (length of the session) and frequency of training sessions.
The key is picking 2 points to work on, or from:
Intensity + Volume: Conditioning + Hypertrophy + Strength
Intensity + Frequency: Strength + skill development
Volume + Frequency: Conditioning + endurance + flexibility
Intensity and Volume
This is used very effectively in body building, where we split days based on muscles to allow appropriate recovery time whilst maintaining intensity, think push, pull, legs or a 4/5 day split, the intensity and volume can remain high because the frequency of training for each group is low.
Intensity and Frequency
Heavier weights, low volume done more frequently. I use powerlifting as an example, sets may be reps of 5, 3 or even 1. The rest time is increased. typically we would train this 3-4 times per week and have a limited amount of exercises (2-4) within the workout. The key here is volume is low.
Volume and Frequency
This is firmly in the lots of, but easy to recover from column.
Walking to work everyday is a classic example, we become tuned into doing it and need hardly any recovery time from the activity. This could also include sessions based of differing outcomes, yoga, pilates stretching sessions. There is scope in here for resistance work, just remember we won’t be going heavy and we certainly won’t be going to failure.
So what one should I pick?
Very good question!
The key here is basing it on our goal:
Want to build size? – Intensity and Volume
Want to build strength? – Intensity and Frequency
Want to build conditioning and endurance? – Volume and Frequency
The million dollar question is what if I want/need more than one category? – this is where things get a little more complex.
Little dip in to periodisation….
We would do smaller blocks of each of the above, not a real life example but for example purposes:
4 weeks – Intensity and Volume
4 weeks – Intensity and Frequency
4 weeks – Volume and Frequency
The first 4 weeks would be a build phase, getting the muscles used to the workload, followed by 4 weeks of strength increase (think preparing for goal), then conditioning once we’ve completed the goal as this de-loads the body and allows recovery whilst maintaining the achieved improvements.
The take away from this is to set your volume around your goals, use the triangle to help guide how often and intense the sessions are and don’t be afraid to change triangle based on our progress on our way to achieve.
Need help with understanding how to structure your training? – Chat to one of the team here at SF info@spikefitness.co.uk or 07597215652.