The industry as a whole has accepted that progressive overload is an essential part of successful training. However the application of progression can vary across different goals and context. The purpose of progressive overload is to maintain or increase stimulus over time, but there isn’t just one way to drive stimulus. It can be driven through intensity, volume, frequency, and the manipulation of acute training variables. The course is designed to build your foundational understanding of volume and intensity and how to apply both approaches towards progression in the most efficient manner. There are many approaches to quantifying stimulus and volume. None of them are necessarily wrong or right, but depending upon the program and individual goals, some methods will be more useful than others. In this course we won’t make you commit to 1 way of doing things, but rather focus on the principles behind looking through different lenses for different goals.
There are many approaches to quantifying stimulus and volume. None of them are necessarily wrong or right, but depending upon the program and individual goals, some methods will be more useful than others. In this course we won’t make you commit to 1 way of doing things, but rather focus on the principles behind looking through different lenses for different goals. In this course we over the pros and cons of different things in different context, giving you the ability to make decisions that are the best for an individual at a specific moment in time.
Pausing in the bottom of a squat makes a MASSIVE difference in the muscular work being done. 1 paused rep will be more significantly more muscular work than a rep without a pause, and potentially more muscular work than a heavier load.
This is often overlooked when quantifying volume based on reps x load only.
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. It’s another way that not all reps are the same 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.
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.
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 and auto-regulating appropriate volume progressions.
2️⃣ More accurately estimate volume to avoid insufficient or excess fatigue:stimulus.
3️⃣ Learn how to assess whether more or less volume is needed in order to effectively progress training.
4️⃣ Guidelines to cut down on decision-making time and balance complexity with practicality.
✅ 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 goals of the program. Not all methods are equal in different types of training., and choosing the most efficient method at the right time is the best way to see more consistent continual progress.
✅ A better understanding of volume of WORK compared to volume of STIMULUS (they are not the same thing). You’ve hears the phrase “Don’t just count the reps, makes the reps count!” and this applies to more than just using good technique.
✅ Effective Reps Theory & Application
✅ How Training Variables Affect Volume Differently
✅ How Optimal Volume & Intensity Windows Shift
✅ Relationship Between Periodization & Volume