I’ve spent over 30 years in the gym. I’ve seen a lot and I’ve experienced even more. There is one thing that can impact your workouts more than anything – volume.
Amount of weight times number of repetitions equals workload volume.
Though total workout volume should be defined by your goals, you also need to acknowledge where you’re starting. If you are starting out in the gym and can only do a single set of 15 reps per muscle group – that’s fine. The goal, then, would be to work up to 3 sets of 10-12 reps if that’s what your overall goal requires.
Working too hard too fast will only lead to one thing – injury. Be careful not to add too many reps or too much weight too fast, this will lead to injury which will ultimately keep you from reaching your goals.
There’s a smarter way to do hard workouts.
In our industry we use a term called periodization. This means that over the course of a number of weeks or months, you move through different phases of training. Each phase requires a different amount of volume and elicits different adaptations from your body.
At M3, we focus on helping our clients move through periodization phases every few weeks. This allows your body to stabilize, grow, and adapt. Once we’ve moved a client through this cycle we start over again.
Stabilize. Grow. Adapt. The key to workout success.
I’ve seen too many individuals over the years try to force their bodies to adapt too fast by adding too much weight or too many reps too quickly. They don’t give their muscles and joints the time to stabilize and grow. This forced adaptation causes chronic soreness, injury, fatigue and burnout. Have you experienced this? I know I have.
I’ve also seen the opposite.
Is there enough weight and total repetitions in your workouts? There are many people, possibly you, who become frustrated because they quit seeing results from their workouts. The truth is, however, that it’s time to increase the volume. More weight, more reps or more sets are needed to illicit new growth.
Are you doing enough to grow and adapt so you can continue to get results?
Everyone is different and has different needs to ensure they’re getting enough volume to see results.
Since everyone is different and has a unique starting point, we implement the rule of “2 more” with our clients. How do you know when you need to do more reps? Well, if you finish your set and know you can do two more, add two more. If you can add another two without any problem – keep going.
The last two or three reps of each set should be a challenge. This is when you focus on stabilizing and moving the weight in a focused manner. This also sets you up to grow so that your body can build new muscle and adapt.
So, can you do two more?
Are you ready to push yourself and start working harder, but smarter? We are enrolling new participants now in our monthly fitness challenge, click here to join! Our challenges are fun and motivating, but also help you learn exactly how to know you’re ready for more volume. We will equip you with the tools you need to find success in the gym! Are you ready? Let’s go!