A 'Rep' is short for repetition, a single execution of any given exercise. Reps refer to the total number of times one performs an exercise. A Set is a collection of reps performed sequentially. For example, three sets of ten reps are 30 repetitions over three sets, usually expressed as 3x10.
What are Intensity, Volume & Frequency?
Intensity refers to "how heavy?" and is usually expressed as the weight in pounds or kilograms. The intensity defines the exercises' difficulty based on the weight you lift. It refers quite simply to the amount of weight lifted; as you increase the weight on the barbell or dumbbell, the level of intensity increases.
High intensity refers to heavy weight or heavy loads, while low intensity refers to lighter weight/low loads. Usually, the training volume decreases as the intensity increases to avoid overtraining or undertraining.
In weightlifting, intensity can also be categorized as Sub-maximal and Maximal Loads. Sub-maximal weight is a light-moderate intensity, and Maximal load is a high intensity requiring maximum effort to lift the weight.
Intensity Program Example:
Below, we see that for the bench press on day one, the intensity is 100 kilograms (kg) for five sets of five reps.
However, on day two, the intensity per rep is high at 150kg. This means, although more tonnage is lifted on day ones session than day two, the intensity is higher on day two as the weight on the barbell is heavier for each rep.
Volume refers to the quantity or total work completed within a specific timeframe, for example, during a training session or training week. Training volume is defined using the formula sets x reps x weight, which determines the total volume lifted for each session for any given exercise or all combined.
For instance, completing three sets of three repetitions (3x3) for the Bench Press results in a volume of nine repetitions. If one performs 3x3 twice a week, the total training volume is 18 repetitions over two sessions during a seven-day timeframe.
Volume can also refer to the weight lifted during a training session for any given exercise or combination of exercises. Looking at the above table, the tonnage volume for the bench press lifted during a total of 34 repetitions is 2,500kg + 450kg, totalling 2,950kg over two training sessions.
Volume Program Example: The Bench Press and Squat volume totals 25 reps on day one and nine reps on day two, totalling 34 repetitions per week. The Deadlift volume is 15 reps on day one, then 24 repetitions on day two, totalling 39 repetitions.
Frequency indicates the regularity with which a muscle or exercise is worked out over a set period. For example, I trained the chest muscles twice every seven days or performed the bench press exercise twice every seven days.
In addition, the frequency can imply how many training sessions are within a specific cycle, for example, four training sessions within a seven-day Microcycle or 15 sessions within one mesocycle block. The literature defines training frequency as the number of training sessions completed within a specific timeframe, typically outlined every week.
Frequency Program Example
Frequency: Four training sessions per week, and every major muscle group is trained one time per week.
Frequency: Three training sessions per week, performing the bench press and squat twice a week and the deadlift and overhead press (OHP) once a week.
The following blog post will discuss how Intensity and volume are determined using two popular training theories, the Rate of Perceived Exertion scale (RPE) and Prilepin's Chart.
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