1/15/2024 0 Comments Progressive overload meaningAs you get better, each of the two will also get better. It is worth keeping an eye on though as time goes by since density and volume are like best friends. While useful, depending on your goals, you don’t have to be so forceful with the approach. In the examples I gave, we get 196 and 235.2, as it were.Ĭharles Staley came up with EDT (Escalating Density Training) and advocated strict time rules with increases in reps over time. To see it in numbers, you can just use this simple equation: volume ÷ time. Then, another day it took you 25 minutes. So in our example, you did 5880lbs of volume in your squat. As your actual load on a given exercise goes up, and as those reps go up, your total volume goes up as well.ĭensity is the amount of work you do-the volume-in a given time. On a final note, these aren’t the only ways to increase volume. Combine that with your other lifts, and you can rack up some serious volume. If you squat three times a week, that’s 17640lbs of volume on the squat in a week. If we take our squat example, in the final version, we had 5880lbs of volume on a given day. Last, in the volume side of things, you can exercise with more frequency. Exercises like pull-ups, dumbbell rows, reverse hypers, and so forth. Or at least incorporate higher reps on your accessory work. Better still, add them in the off-season. Increasing volume via higher rep sets shouldn’t happen often. Note that if your goal is to increase max strength for something like powerlifting, increases in volume are good. For fat loss and preserving your body in the event of working around an injury, you can do sets of 10, 12, and even 20 reps, if your goals allow it. That increases the total volume to 7520lbs.Īnother solid way to add more volume is to do higher rep sets. So in our example, if you tacked on a set of squats at 205lbs for an AMRAP set and managed to get eight reps, you added another 1640lbs of volume to the workout. A nifty little way to add more volume and see where you are strength-wise is to add an AMRAP set at the end of your work sets. Add 2280 + 3600 and we get 5880lbs of volume. To figure out the volume here, we would not that we are doing 16 reps with 225. This time, your working weight looks like this: So let’s say you’re still doing 7 x 4 for your squats. So if that is the case, you have to do a little bit more math to make the equation work. But, work sets don’t always use one constant weight. In the example, that gives us 200 x 28, for a total squat volume of 5600lbs. Next, we take those 28 reps and multiply by the weight you used. You would first figure out the total number of reps you are doing. Your working sets have you using 200lbs, and you’re doing 7 x 4. Let’s take a look at it using a given lift. Depending on your goal(s) you can do it lift by lift, or think of it in terms of the whole workout. Also called “tonnage,” it refers to the amount of weight lifted. Those specific metrics are volume, density, and intensity,įor fat loss, volume is key. There are a lot of metrics to look at regarding progressive overload, but for the lifter who has been at it a while, there are three important ones that you can’t overlook. The best way to gain muscle and strength, and to lose fat is through progressive overload.
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