Volume, Frequency and Intensity

[BendtheBar]

I thought I would share my views on balancing training intensity (strength), volume and frequency. This is not meant to be a rule as much as a simple guideline or way of looking at proper balance.

In some ways it is an over-simplification that sets aside other variables that can come into play, such as the addition of speed work, but it is a solid guideline when analyzing the basics of a program.

There are generally 3 major factors that come into play when we look at programming:

--Training frequency
--Training intensity (percent of one rep max)
--Training volume (sets x reps x weight)

In general terms we try to keep a balance between the 3. What this means is:

Increase Frequency - If we increase the frequency of training, we should decrease the average intensity or average volume per day.

Increase Intensity - If we increase the intensity of training, we should decrease the frequency or decrease the average volume per day.

Increase Volume - If we increase the volume of training, we should decrease the frequency or decrease the average intensity per day.

Volume can be the tricky part in this equation. It is tied in with intensity and there is some give and take. For sake of discussion, here is an example based on a lifter with a 500 pound squat max.

Training Style One - High Intensity, Low Volume and Frequency

Lifter performs one intense squat workout each week using 5 singles @ 90% 1RM.

5 reps x 450 pounds = 2250 pounds of volume

Training Style Two - Moderate Intensity, Moderate Volume and Moderate Frequency

Lifter performs a 5x5 squat workout once per week using 75% of his 1RM. A second session performed mid-week features a ramped 5x5 day which for the sake of simplicity we will say uses only 3 semi-challenging working sets at an average of 70% 1RM.

25 reps x 375 pounds = 9375 pounds of volume

15 reps x 350 pounds = 5250 pounds of volume

Training Style Three - Lower Intensity, High Volume and Low Frequency

Lifter performs a 8x8 squat workout once per week using 60% of his 1RM.

64 reps x 300 pounds = 19200 pounds of volume

End Notes

These examples ignore warmup sets, which obviously come into play.

What all this basically means in a nutshell is that you can train long (volume), you can train hard (intensity), or you can train frequently, but you can't do all 3. There must be some balance.

Periodization and delaoding structures can involve manipulating/cycling there variables.

[austin.j.taylor]

I would like to note that you can train with 2 out of the main priciples in the high range, but not all three. You can train with high intensity and intensity, but not high volume(Ed Coan style programs). You can train with high frequency and high volume, but not with high intensity (Smolov and to a lesser extent Sheiko). The only program that I know of that is remotely close to having all three principles in the high area is Starting Strength and that is due to the lifter having great recovery ability due to lighter wieghts and needing to practice technique. Some would argue that volume isnt high on SS though.

Example of #1: 1 workout per week 10 singles of 400 squat is 4000 pounds total moved
Example of #2: 4 workouts per week with 10 sets of 4 reps at 185 squat is 7400 pounds moved per day and 29600 moved per week.

The intensity is a ton higher on the first program with pretty good volume
The frequency is a ton higher on the second with pretty high volume

Some lifters gain heavily on volume, some heavily on frequency, some heavily on intensity. Some lifters may have indiviual lifts gain on different factors over other lifts(my squat loves volume, my bench hates it). I know of a few lifters who focus only on 90-95% of their 1rm in their training to get stronger and never rep anything. I also know of guys who never get within 80% of their 1rm and do crazy amounts of volume and are strong as hell.

The million dollar question is which is better. The answer is based on the individual. Most lifters who train for strength will rotate between these principles after a good base of strength is built.