Ep. 653 - [Series] Program Design Pt.2: Volume, Intensity, & Frequency

Choose Hard with Cody McBroom

Cody McBroom

Health & Fitness

4.9 • 825 Ratings

🗓️ 27 September 2021

⏱️ 64 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Today's podcast is part 2 of the 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover volume, intensity, and frequency. Which sounds simple in written text, but the truth is that there is an unbelievable amount of research on each of these individual topics, making this podcast a very complex and thorough discussion on training.

Cody will help you discover what the optimal amount of each one is, how to assess your current amounts of each, how individual differences change what's most effective, how the specificity of your goal can determine where to place more of your training focus, how genetics play a role, and more…

Stay tuned for Part 3 and 4 as he will cover exercise selection and sequencing, individual variances, tempo, rest, aerobic training, and so much more!

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Shownotes:

Part 2. > Determining Volume, Intensity, and Frequency

Specific Goal Determines Priority (⅔ volume principle of specificity)
1. https://pubmed.ncbi.nlm.nih.gov/33241958/ (Doing both works better, by 1-2%)
Current V.I.F.
1. Track volume per set, per muscle, per week (0.5 or 1 point)
2. The best studies conducted are based on ADDING not creating random new baselines - it’s hard to know what’s best because they’re all set targets, making the volume jump different per person
Choosing volume total
1. Genetics don’t matter… but they do...? (https://www.biorxiv.org/content/10.1101/666347v1 )
2. https://pubmed.ncbi.nlm.nih.gov/27941492/ (5 vs. 10, no difference)
3. 8-12 sets per session maxes out MPS (https://pubmed.ncbi.nlm.nih.gov/20581041/ )
4. 10-20 sets per week is the sweet spot
Estimated Maximum Recoverable VIF
1. Volume: Should be getting sore, but not too sore. Should leave tired, but not crashing or in pain. Should have room to add, if progress picks up.
2. Intensity: 65-85% is the sweet spot. 90-95% occasional max efforts.
3. Frequency: 2-3x a week
  1. Volume overrules frequency, as it makes no difference if equated ( https://pubmed.ncbi.nlm.nih.gov/29470825/ )
  2. High frequency levels out (https://pubmed.ncbi.nlm.nih.gov/29852092/ )

Transcript

Click on a timestamp to play from that location

0:00.0	Welcome to the tailored life podcast, the one and only fitness and nutrition podcast that goes way beyond just training and nutrition.
0:13.5	I'm your host, Cody McBroom. And today is another solo podcast. And we are going to dive into part two of the program design series, which as I'm recording this, I still haven't thought of an actual title.
0:28.1	So I'm just going to call this the evidence-based program design series.
0:33.8	And this is part two where we are going to dive into how you can determine volume,
0:38.5	intensity, and frequency within your training program or your clientele, if you're a coach,
0:43.6	listen to this. So if you haven't listened to part one, make sure you go back, listen to part
0:48.1	one. Part one was about assessing the client and setting the goal and timeline. We dove into
0:54.1	goal setting. We talked a lot
0:55.6	about concurrent trading, specificity, realistic timelines of how you can achieve results. We talked
1:01.9	about mobility and flexibility, how to achieve that, what is enough, what is too much,
1:07.0	static stretching, all those kind of things. We dove into a little bit of instability and weaknesses prior to determining how to program for yourself or somebody else. And then we discussed
1:16.0	injury prevention and posture just a little bit, which also included RPE, RIR, stuff like that.
1:23.3	Highly encourage you guys to check that podcast out. It was extremely informative.
1:29.1	I really, really dove deep into a lot of that stuff.
1:32.1	And for the most part, it's probably the most underrated, but potentially the most important
1:37.3	aspects of getting results because it's kind of all the prerequisites, right?
1:41.1	Before you can even dive into programming, before you can even
1:44.2	determine what you need to do to get results long term, you need to set yourself up for those results.
1:49.0	You need to set yourself up for proper training. You need to set yourself up for what it takes to get
1:53.1	you where you want to be. And that's going through all of the above, setting the goals, determining
1:57.6	how you're going to be training, the specificity of your training, or the concurrent style of training, injury prevention, mobility, flexibility, so many things.
2:05.9	So it was a really, really informative podcast.
	...

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