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Beast over Burden powered by Barbell Logic

#223 - Intensity & Volume for the Advanced Lifter: Can't We Just Be Friends?

Beast over Burden powered by Barbell Logic

Barbell Logic

Nutrition, Fitness, Health & Fitness

4.7 • 1.2K Ratings

🗓️ 26 August 2019

⏱️ 67 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Matt and Scott have discussed the primary programming variables of volume and intensity many times, but there's a persistent idea that "volume" and "intensity" happen in discrete workouts, at separate times. This idea probably stems from popular early intermediate programs like the Texas Method, which prescribes dedicated volume (5x5) and intensity (1x5) days for each lift. Indeed, this approach -- as well as more moderate approaches like HLM -- works well for a long time, but eventually the advancing lifter faces a problem.

 

The loads on intensity day can only increase for so long before the cannot complete five reps. Typically at this point they would then try to complete three reps, and/or increase the amount of backoff on their volume days -- 90% of intensity day squats for 5x5 may become 80%, for instance. All of these tweaks are in service of increasing the weight on the bar and setting new PR's. However, many lifters soon run into a scenario in which they can no longer drive up their intensity day loads at any rep range. They could drop their volume day loads even further, but many athletes, especially Masters athletes, find that they detrain quickly with light loads even at high volume.

 

At this point volume and intensity must become one, and the line between intensity day and volume day begins to blur. A lifter may complete a heavy triple for "intensity" then follow it with 2 or 3 sets of 5 at a lower weight for additional "volume." The key here is that you don't have to accrue volume and intensity on separate days, and eventually, if you advance far enough, you simply won't be able to!

 

Thinking in terms of volume and intensity accruing over a training cycle -- whether it's two weeks, three weeks, or twelve -- and paying attention to both tonnage AND intensity (remember Masters lifters are prone to detraining at low % work) can help you to clarify the interplay of the programming variables and make better decisions on your next program.

 

Have a question about training? Send a question to Matt and Scott! Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! 

 

Discounts

  1. For a limited time, save 50% off your first month of coaching AND get a free Barbell Logic t-shirt when you sign up for the STANDARD plan at Barbell Logic Online Coaching.

 

Also, A7 Strongwear has officially launched their new product line! They're known for their bar grip shirt which keeps the bar essentially glued to your back during squats, but have expanded their line to include shirts, shorts, leggings, IPF approved wraps, sleeves, socks, and much more.

 

 

Connect With Matt

Transcript

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0:00.0

Hey listeners this is normally when we would talk about a holiday sale or how

0:07.4

now is the right time to start with online coaching because of how much money

0:10.5

you can save however as I met with our marketing team

0:13.8

earlier this month to discuss promotional ideas,

0:16.5

we found ourselves focusing on the ideal outcomes

0:19.4

for people who want to work with a coach.

0:21.4

And that call to mind how many of our clients got into

0:24.4

this for the form corrections and ended up making real life

0:28.1

transformations through strength training. We realized that the ideal Barbel logic client is not afraid of hard work.

0:35.0

They don't just have goals.

0:36.0

They are driven by continual self-improvement.

0:39.0

They pursue strength because they care deeply about the people who they love who depend on them.

0:44.8

We know that price is always a consideration when it comes to deciding to sign up for something.

0:50.0

But our successful clients tell us that in addition to carefully deciding where to invest their money,

0:55.2

they're also very intentional about how they invest their time.

0:58.8

And when you care about your time that much, there is fear that you could waste your time and not see the results you want.

1:04.4

If any of this sounds like you I'm here to make you a promise. You give us six months

1:09.7

of two to four workouts a week and if you don't see changes in your strength or form,

1:14.5

we will give you all of your money back. That's all six months. The worst case scenario

1:20.1

is it ends up costing you nothing. The best case scenario is you invest in yourself

1:24.7

and you get exactly what you want out of your training. The only risk is a bet on

1:28.8

yourself. It's time to place that bet and put your money where your goals are.

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