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How do you measure volume?

Dustin07

Dustin07

Legend
Now that I'm measuring volume, I'm curious if anyone has any idea of what it means (LOL).

My squat volume the past few sessions:

10/17/2022 = 10,925lbs
10/24/2022 = 10,725lbs
10/31/2022 = 7,805lbs
11/15/2022 = 12,360lbs
11/21/2022 = 12,585lbs
11/28/2022 = 16,595lbs

In theory, if I add 5lbs to each warm up and working set then my next squat session would be 17,065lbs.

It's an interesting way to track my output and effort applied but I'm not sure what meaningful information I can truly pull from this. Is there a point of diminishing returns? Is it just an accountability tool? Does it matter at all since in theory my entire goal is to increase weight?

Maybe 2nd squat day per week should be higher intensity and half the volume?

so maybe Friday looks like this:
Invalid Link Removed
and next monday looks like this?

Invalid Link Removed
 
Dustin07 said:
Now that I'm measuring volume, I'm curious if anyone has any idea of what it means (LOL).

My squat volume the past few sessions:

10/17/2022 = 10,925lbs
10/24/2022 = 10,725lbs
10/31/2022 = 7,805lbs
11/15/2022 = 12,360lbs
11/21/2022 = 12,585lbs
11/28/2022 = 16,595lbs

In theory, if I add 5lbs to each warm up and working set then my next squat session would be 17,065lbs.

It's an interesting way to track my output and effort applied but I'm not sure what meaningful information I can truly pull from this. Is there a point of diminishing returns? Is it just an accountability tool? Does it matter at all since in theory my entire goal is to increase weight?

Maybe 2nd squat day per week should be higher intensity and half the volume?

so maybe Friday looks like this:
Invalid Link Removed
and next monday looks like this?

Invalid Link Removed
Click to expand...
I just follow the latest Stronger By Science recommendation of hard sets, regardless of sets, 4rir or less. But I also look at total tonnage as well occasionally.
 
I'd recommend tracking your time under tension and tempo as well. Lifting at a tempo of 5010 is gonna produce a lot more TUT than a tempo of 1013.

Tonnage is only part of the equation. But it's science, which is always great!
 
GreenMachineX said:
I just follow the latest Stronger By Science recommendation of hard sets, regardless of sets, 4rir or less. But I also look at total tonnage as well occasionally.
Click to expand...

I'd be curious to learn more if you have an article or TLDR. I just stumbled over this one and while I find the subjects to be questionable (a handful of women in their 20s) the findings are interesting

Invalid Link Removed
 
match said:
I'd recommend tracking your time under tension and tempo as well. Lifting at a tempo of 5010 is gonna produce a lot more TUT than a tempo of 1013.

Tonnage is only part of the equation. But it's science, which is always great!
Click to expand...

It's funny you mention that because the first stronger by science article I grabbed there is diving into TUT.

I mean anecdotally we all know the differences in high rep/volume, intensity, tut etc. but after 2 decades of doing this I need to periodically ask myself "why" again and relearn the things I already knew to get info from a new perspective. always learning ....
 
Dustin07 said:
I'd be curious to learn more if you have an article or TLDR. I just stumbled over this one and while I find the subjects to be questionable (a handful of women in their 20s) the findings are interesting

Invalid Link Removed
Click to expand...
I don't see the moment, but there's a ton of info on that site if you search the podcast directory for volume. They dive into it a lot.
 
match said:
I'd recommend tracking your time under tension and tempo as well. Lifting at a tempo of 5010 is gonna produce a lot more TUT than a tempo of 1013.

Tonnage is only part of the equation. But it's science, which is always great!
Click to expand...
I’ve never tried a 5010 tempo. Looks like my boobs will get some of this tonight 😁
 
Dr. Mike Israetel has some great videos explaining volume and how to increase them on the Renaissance Periodization Youtube site. Not only is he very informative and easy to understand but he is funny as hell too.

Invalid Link Removed
 
From my training log:

11/18/2022

Upper Body Weights

38,585 lbs lifted in 1:10:00

Tempo is pretty standard for me at 2-3 eccentric, 0-1 pause, 1-3 concentric, 0 so on average 2120.

I am tracking total weight moved as I am doing a crazy(for me) 40th Bday challenge I created. The tentative plan is

40 TONS(80,000) lbs lifted cumulatively and run 40K on my 40th bday. Working title 40+40on40th!

I'm asking my friends and family to pledge(in leu of any gifts they planned to give me) per ton or k or both and we will donate to the local no kill independent animal shelter. This is a mini dry run for a charity my wife and I are planning on starting a few years down the road.

Normally I don't track total lbs but they really add up but obviously doing 35 sets with warm-up weights would also add up but would be unlikely to elicit significant adaptation. When lifting was the priority "working sets" or "effort sets" or "max effort" sets were what I counted and played with "volume" wise.
 
MrKleen73 said:
Dr. Mike Israetel has some great videos explaining volume and how to increase them on the Renaissance Periodization Youtube site. Not only is he very informative and easy to understand but he is funny as hell too.

Invalid Link Removed
Click to expand...

I was about to suggest the same!
Old guys thinking alike ha ha

There's also a ton of studies linked in the original HST pdf with specific TUT pace as it relates to hypertrophy, how much effort is required to ensure hypertrophy with progressive load, and just a bunch of sciencey specifics that clean up any program that we choose.
 
celc5 said:
I was about to suggest the same!
Old guys thinking alike ha ha

There's also a ton of studies linked in the original HST pdf with specific TUT pace as it relates to hypertrophy, how much effort is required to ensure hypertrophy with progressive load, and just a bunch of sciencey specifics that clean up any program that we choose.
Click to expand...
Long time no speak man!

HST is such a fail proof program too! I learned a lot from his site back in the day, and built a lot of my muscle from that program.
 
BCseacow83 said:
From my training log:

11/18/2022

Upper Body Weights

38,585 lbs lifted in 1:10:00

Tempo is pretty standard for me at 2-3 eccentric, 0-1 pause, 1-3 concentric, 0 so on average 2120.

I am tracking total weight moved as I am doing a crazy(for me) 40th Bday challenge I created. The tentative plan is

40 TONS(80,000) lbs lifted cumulatively and run 40K on my 40th bday. Working title 40+40on40th!

I'm asking my friends and family to pledge(in leu of any gifts they planned to give me) per ton or k or both and we will donate to the local no kill independent animal shelter. This is a mini dry run for a charity my wife and I are planning on starting a few years down the road.

Normally I don't track total lbs but they really add up but obviously doing 35 sets with warm-up weights would also add up but would be unlikely to elicit significant adaptation. When lifting was the priority "working sets" or "effort sets" or "max effort" sets were what I counted and played with "volume" wise.
Click to expand...

That's awesome man, I had similar thoughts for my 40th back in October but there's no way you're catching me running 24 miles lol. The 40 tons for sure would be an awesome challenge.
 
Dustin07 said:
That's awesome man, I had similar thoughts for my 40th back in October but there's no way you're catching me running 24 miles lol. The 40 tons for sure would be an awesome challenge.
Click to expand...
Maybe 40 minutes of cardio! :p
 
Dustin07 said:
That's awesome man, I had similar thoughts for my 40th back in October but there's no way you're catching me running 24 miles lol. The 40 tons for sure would be an awesome challenge.
Click to expand...

I have never run further than a mile and that was a longtime ago. I have avoided it like the plague. I am no longer able to challenge myself with weights the way I want to. To be frank I am bored with what I can still do and derive very little joy from it these days. I will of course continue to lift in some capacity but I needed something I could go 100% at, improve on and NOT get hurt. Yes I know you can get hurt running but I have NONE of the injuries running causes/exacerbates and am entering into it with the brain of a 40 year old placing injury prevention as a top priority.

I have to say I am LOVING it. New challenge everyday. New PR's or Personal FKT's lol. Progress being made again and an improvement in mood that I used to get from weights but have been lacking.
 
LOL the irony sorta cracks me up. Running has caused me so many more injuries than lifting over the years. a 5k would flare up my planta fasciitis for probably 3 months or worse...
 
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