Online Course
$250 USD
Virtual Workshop & Course
$325 USD
For decades, estimations of “training volume” have primarily been limited to overly simplistic metrics.
Counting sets or total tonnage (reps x weight) are the two most common that you might be familiar with.
Yet…
when you think about it, you know there has to be more to it than that, right?
Where "Total Tonnage" FAILS for Tracking Volume
Some exercises are just not comparable when we use total load as a metric.
Leg press versus leg extension for 4 sets of 10 reps. Which is more volume for the quads?
You’ll move a ton more “weight moved” in the leg press. If you used 450 pounds on a leg press and 150 pounds on the leg extension for those sets. Is it really 3X the volume for your quads on a leg press?
Instinctually you know the answer is “No”.
So how can we progressively overload with training volume when we can’t compare across exercises?
That is a major pitfall of the traditional model. Here are just a few more:
What About Tempo?
Pausing in the bottom of a squat makes a MASSIVE difference in the work being done.
…but that isn’t considered in the current models being used for volume.
What About Resistance Profiles?
An exercise that is challenging throughout the entire range is a much greater amount of muscular work than an exercise that is only very challenging in a small portion of the range.
…but that isn’t considered in the current models being used for volume.
There are SEVERAL other factors that must be considered to avoid hitting plateaus, exceeding recoverability, and continue making consistent progress in your training.
We’ve spent countless hours researching, learning, practicing, and applying what you’re going to learn in this course…to find a better, more accurate model for estimating and progressing volume.
“Why do I need to know this? If I’m progressively doing more work, isn’t that enough?”
Just doing “more” does not inherently mean progress will be made. If it did, no one would ever plateau and you’d just keep getting stronger and/or bigger the longer you trained.
But as we all know, that is not reality.
There is a sweet spot or window of the amount of volume you need to progress and stimulate adaptations to training.
Doing too much or not enough can both slow down your maximum potential rate of results.
Too much volume will take longer to recover from with little to possibly zero additional growth occurring. Taken to an extreme, you may even start working backwards if you are chronically doing more work than you can effectively recover from.
Too little volume and, well, you’re just wasting your time.
As you recover from training, eventually that window shifts.
Understanding how much volume you are currently doing allows you to adjust up or down as-needed to find that ideal window for optimal results.
The goal of this course is to teach you principles so that you can individualize your programs much more effectively than relying on “rules” or a fancy spreadsheet with some simple formulas.
Benefits of the Course
Whether you are a personal trainer, online coach, or just love training and building your physique, this course will teach you to:
1️⃣ Become more efficient at pre-planning appropriate volume progressions
2️⃣ More accurately estimate volume to avoid insufficient or excess stimulus
3️⃣ Learn how to assess whether more or less volume is needed in order to effectively customize training
4️⃣ Guidelines to cut down on decision-making time
What You Will Learn
✅ How different training variables affect volume. You’ll also understand how each can have a greater magnitude of impact in different situations
✅ Acquire the knowledge of using failure metrics (RPE, RIR, etc.) to guide autoregulation decisions. Proximity to failure has a direct effect on training volume and the stimulus you’ll get from the set.
✅ As you learn the various methods of progressive overload you’ll be able to better determine which ones are ideal to use based on the goal stimulus of the program. Not all methods are equal in different types of training.
✅ A better understanding of volume of WORK compared to volume of STIMULUS (they are not the same thing). This is a very important concept that we go very in depth with in our Nutrition & Program Design course.
If you haven’t taken the Nutrition & Program Design course DON’T WORRY! The principles of volume regulation and progression apply regardless of your “style” of programming. But if you do decide to enroll for that course later, all of this stuff will be tremendously valuable knowledge to build on.
Online Course
$250 USD
Virtual Workshop & Course
$325 USD