Accute Programming Variables

Question 1

What are the three programming variables?

Answer 1

1. Volume
2. Intensity
3. Frequency

Question 2

How does intensity affect your workouts?

Answer 2

1. Makes individual reps more stressful on your body, requires longer rest periods, and can increase session length
2. Can increase the time to recover, therefore increasing the need for recover time between workout sessions

Question 3

What are the main acute programming variables?

Answer 3

1. Volume
2. Intensity
3. Frequency
4. Exercise selection
5. Specificity
6. Rest periods
7. Tempo
8. Intensity techniques

Question 4

What are some recommended starting points for volume?

Answer 4

10-20 sets per muscle group/ movement pattern per week

Question 5

What are some recommended starting points for intensity?

Answer 5

It depends on the the client is strength or hyper trophy focued:

Strength: 2/3-3/4 of volume in 1-6 rep range, remaining volume in 6-15 rep range at a 5-10 rep RPE

Hypertrophy: 2/3-3/4 of volume in the 6-12 rep range, remaining volume in 1-6 and 12-20 rep range at 5-10 RPE

Question 6

What is a recommended starting point for frequency?

Answer 6

2+ times per muscle group/movement pattern per week

Question 7

What is volume?

Answer 7

Volume load = Sets X Reps X Load

Or

Total reps = Sets X Reps

Or

Number sets

Question 8

Does 3 sets of 2-4 reps with a higher weight or 3 sets of 8-12 reps with a moderately lower weight produce better strength gains?

Answer 8

Fewer reps with greater weight

Question 9

How are we going to count volume?

Answer 9

The number of sets in a given intensity range

Question 10

How is volume important for strength gain?

Answer 10

Volume includes work and adaptation (how to properly perform the movement)