The Motor Unit

In the Progressive Overload article, I talked about how our bodies need to be stimulated to overcome stagnation and how volume load is a good place to start to see this progression.

I wanted to talk about volume load again because it’s simple to understand, implement, and easy to keep track of but also because it’s easy to mess up a little by overdoing it.

Volume load is basically a product of three training variables -

1. the weight lifted

2. the number of repetitions

3. the number of sets

So, if I’m doing a bench press with a load of 100 kgs for 3 sets of 5 repetitions, the volume load is 100×3×5 = 1500 kgs for that particular exercise and its targeted musculature. If I increase the number of repetitions to 7, then the volume load is 100×3×7 = 2100 kgs. If I increase the load to 110 kgs, then the product is 110×3×7 = 2310 kgs. From 1500 kgs to 2310 kgs, I’ve progressed 810 kgs so, I can increase the repetitions and the load the next time I bench press to get faster results right? Not necessarily.

It’s easy to overdo progression on volume load by progressing on multiple variables simultaneously, which is bound to cause injury from poor form born out of the dreaded ego lifting. So, here’s a cue I learned from the NSCA book “Essentials of Strength Training and Conditioning” that one could use to progress through their volume load.

Here’s how the cue works - let’s say I can currently lift 100 kgs on the bench press for 5 repetitions. I first try to progress on the repetitions. Once I can perform two repetitions more consistently for two continuous bench pressing sessions only then will I increase the load by 5 to 10%.

So, if I usually train the bench press 2 times a week for 3 sets of 5 repetitions and if I see that I’m able to perform the exercise for 7 repetitions for those two sessions in a row only then will I progress the load by 5 to 10%. Now, I’ll be performing bench presses 2 times a week with a load of 105 kgs for the original repetition scheme of 5 reps and repeat the cycle until I reach the deload phase.

The set scheme is a little more flexible and can be varied from 2 to 5 sets depending on how much time you can spend on training, your goals, your energy levels, and how well you’ve rested between sets. Too many sets are, needless to say, detrimental and will lead to overtraining.

Overarching all these variables is your sleep quality. If you’re not getting good quality sleep for 7 to 9 hours a night, then your progress will stall eventually regardless of how well you plan out your volume load.

That’s about it for now. As always, if you’ve got questions, or you’d like to work with me do drop a comment below or reach out to me through Gmail at [email protected].

Until next time!