P&P#10

P&P #10. Classical Calculations of Intensity and Volume in Weight Training May Be Misleading.

Volume is usually defined to mean the total sum of the number of repetitions times the load lifted for each repetition for every exercise done in a workout. Intensity usually refers to the average load lifted for the entire workout (i.e. the total volume divided by the total number of repetitions done). However, one might work up to a few sets of very few near maximal reps after some rather light warmup sets, so that the overally intensity could end up being fairly low.

Now, some coaches believe that the sets using loads lower than a certain percentage of one's 1RM (1 rep max) should be omitted from the calculations, even though these add to the total volume of a given workout. Similarly, one would probably omit the contribution of exercises for the smaller muscle groups and compute only the contribution for power cleans, squats, deadlifts etc, even though exercising the smaller muscles could fatigue key stabilisers, disrupt technique and contribute to overuse training (as opposed to overload training).

Some Russian authorities categorize the number of lifts into classes such as number in the range 60-70%, 70-80%, 80-90% etc to estimate the effect of a workout and to produce long-term periodisation schemes. Some Bulgarian coaches stress the value of training maximally in every workout!

Discuss the value of traditional ways of calculating intensity and volume to conclude if they are of any value in exercise prescription. (If one prefers to base one's comments on the world of running, note that similar arguments may be applied to running, where intensity is determined by average speed and volume by the total distance covered).

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