Before you read this short article, abandon your binary black and white thinking.
Notice the subject line of this email said an “incomplete” measure of training volume.
Not a meaningless measure. Not an incorrect measure. Just incomplete.
Here’s what I mean…….
The total number of sets and reps we do is simply an approximation for the amount of stress we imposed on a given muscle group or a given exercise / lift.
Bodybuilders tend to think in terms of muscle groups, Powerlifters tend to think in terms of “lifts”.
It’s the simplest, quickest, and really the only realistic way of measuring “stress” in the gym.
So tonnage (combination of volume x load = tonnage) would be a pretty good proxy for “stress” on a muscle group.
But the big blind spot in that calculation is Exercise Selection.
Simply put – not all exercises place the same amount of stress onto a given muscle group as other exercises for that same muscle group.
This has relevance when trying to determine the right amount of training volume on a given exercise or given muscle group.
Especially for trainees who are mainly concerned with hypertrophy.
The down and dirty is this – exercises that maximize range of motion and mechanical loading AND minimize the contributions of other muscle groups place the highest degree of stress on a given muscle group.
For example…….A rock bottom, feet low, Hack Squat places MORE STRESS on the quads than does a Low Bar Back Squat to parallel.
Therefore the volume calculations for these two exercises might be different.
i.e. you will probably wind up doing LESS of the more stressful exercise.
Because LESS volume is needed for the same amount of stress.
Lifters who use POOR hypertrophy movements for hypertrophy specific training wind up having to do way more volume to get the needed stress – if they get it at all.
A wide grip, high arch, low touchpoint Bench Press is an objectively shitty movement for the pecs.
But if you want to use your competition Bench Press for pec hypertrophy then you think you need 20 sets per week to grow.
And you might.
Because that movement sucks for that purpose.
I can hammer a nail into a board with a Wrench. But I might need to whack the nail 50 times to do so.
If I use a better tool – a hammer – maybe I only need to hit the nail 5 times.
That doesn’t make the Wrench a “bad tool” – it’s just bad for that purpose.
Something to think about.
Andy
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It’s more than a program.
There is a lot of info in this program for not only WHAT & HOW, but also WHY.
