VOLUME LOAD

Question 1

volume load

Answer 1

total amount of weight lifted in a training session

Question 2

volume load equation

Answer 2

reps x sets x load

Question 3

example volume load:
3 sets of 10 reps at 100lbs

Answer 3

3000lbs

Question 4

pointer for calculating volume load

Answer 4

sometimes you have to calculate load at % of 1RM to calculate actual exercising load

Question 5

if the goal is hypertrophy, what do we PRIMARILY want to adjust

Answer 5

we want volume to increase
-as long as we keep tempo consistent, VOLUME is what will control hypertrophy
-biggest influence is volume + we will increase it each microcycle

Question 6

how long between each muscle group exercised

Answer 6

at least 48 hours

Question 7

biggest problem in general public

Answer 7

they use a split where they are not getting the frequency needed
-every muscle/movement pattern you train needs at least 2-3 days per week
-if you don’t train each one at least 2x per week, you will not see improvement

Question 8

when you start a program, what should you do

Answer 8

ALWAYS start with a total body routine, then split later on
-this prevents too much overload/volume

Question 9

general prep
-program + max frequency

Answer 9

-full body program
-max frequency of 3x per week

Question 10

pre-competition
-program + frequency

Answer 10

-more of a divided program
-5-7 days per week

Question 11

3% rule

Answer 11

good rule of thumb to start out on a program

100% for 1 rep
97% for 2 reps
94% for 3 reps
91% for 4 reps
88% for 5 reps
85% for 6 reps
All the way down to 67% for 12 reps