The 4 most important training variables for muscle growth, and strength. Volume, intesity, frequency and progressive overload. And how to best manipulate it.
Written by Henrik Randgaard on Oct. 17th 2020
Here we explain how there are basicly three variables in training: volume, intenisty and frequency. pick two to priorotize in order to meet you're bodys demands for recovery. The 4th wich is Progressive overload is the increase you get over time in these dimensions and the weight itself.


Time under tension
the amount of exercise you perform over a given time.
If we want to increase the total volume, we have a couple of primary options:
Increase the amount of weight used without sacrificing sets and reps.
Increase the amount of reps performed without sacrificing weight and sets.
Some muscles can handle a lot more volume than others.
In weight training, volume is the term used to describe how much work you do, such as the number of repetitions (reps) you perform in an exercise.

Intensity describes the difficulty of an exercise, typically based on the amount of weight you lift.
the amount of physical power that the body uses when performing an activity.
This is often determined by RPE : rate of percieved exhaustion.

When we talk about training frequency, we’re talking about one of two things:
The number of times we’re training per week.
The number of times we’re training a particular muscle-group per week.
Both are of equal importance but because i will assume that you’re already training more than once per week, we’ll discuss the latter.

                                                                Progressive overload

A gradual increase in volume, intensity, frequency or time in order to achieve the targeted goal of the user.
Although the list of ways to achieve progressive overload is long, I’ll leave you with the ones I find are the primary and more practical methods.
Lifting the same load for more reps
Lifting a heavier load for the same number of reps
Doing the same amount of work (total volume) in less time
Doing more work (total volume) in the same time
Lifting the same weight, faster
And on and on and on…
Ultimately, the goal is to build muscle and get stronger, and the methods listed above are all viable options for doing so.

                           How to best manipulate volume, intensity and frequency

Pick two of the ones you want the most, out of these options: 

Train more frequently – Work out most days a week 
Train with high intensity – Go heavy or do hard sets close to failure (or both)
Train with high volume – Use a high amount of sets, reps, and exercises

the reason for priorotizing two is the body has a limited amount of recovery, and if that gets tapped you reach a halt and progress stop. 

If you like pushing hard almost every day, then keep your volume low. 
If you don't like going to the gym that often, 2-4 times a week is more than enough for progress too. But then you want to have more volume.

Henrik Randgaard 

Henrik Randgaard helps people reach their goals in relation  to fitness, he is an expert at helping people progress as fast as possible and making things super simple to understand.
If you're interested in knowing how to grow in any physical activity to make the progress you want then definitely reach out and request a free strategy session today.
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