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-   -   Does performance of a workout = Volume times Intensity? (http://www.abcbodybuilding.com/forums/showthread.php?t=94992)

koh123koh 11-08-2011 04:47 PM

Does performance of a workout = Volume times Intensity?
 
Could you guys please determine if what I am saying is correct or flawed?

After trying numerous times to plan workouts and failed, my friend and I came up with a simple equation, that is X = V times I, where V= volume of an exercise and I= intensity of that exercise, and X is the performance of our workout. Since Charles Poliquin states a 2% rule of progress, and assuming our first workout is X, we can calculate that our performance for the next workout would be 1.02X. Moreover, since 1.02X=V times I, we can manipulate it so that V and I could increase at the same time, or that V increases while I remains the same and vice versa.
For example, if I did pull ups, cable row, and dumb bell row, i would calculate the total sum for X based on the above formula. Then, after i have calculated X, I would add an additional 2%, and from thereon plan my workout again.

Moreover, what is the average progress a beginner makes per workout without supplements? Would it be above 10%?

Thanks alot!

Commander 11-09-2011 12:49 AM

There is nothing wrong with planning and progression. However, it is rarely going to work out that you do exactly 2% each time. Progress isn't always linear because life gets in the way and there are so many variables that can affect the outcome of a workout.

Without supplements a beginner may make a 10% jump once or twice, but that type of jump will quickly become untenable.

For example, a beginner squats 75 pounds for 5 sets of 5. It is very likely that due to becoming more coordinated and neurological adaptations, he/she could do 82.5 (10% more) the next workout and 91 pounds the 3rd workout, but that won't last.

koh123koh 11-09-2011 02:19 AM

Ok thanks a lot!

But does the equation makes sense?

Commander 11-09-2011 12:38 PM

Yes, I think it makes sense.

joelzybuff 11-11-2011 07:58 AM

hi fren, wads the optimum volume ya recommend in terms of sets and reps for a hypertrophy phase per workout?it has been recommended as 8-12 sets, but that seems hardly enough to fit in the exercises.

Commander 11-11-2011 01:15 PM

Quote:

Originally Posted by joelzybuff (Post 920997)
hi fren, wads the optimum volume ya recommend in terms of sets and reps for a hypertrophy phase per workout?it has been recommended as 8-12 sets, but that seems hardly enough to fit in the exercises.

That will vary greatly based on experience and individual tolerance.

joelzybuff 11-12-2011 04:59 AM

Quote:

Originally Posted by Commander (Post 921003)
That will vary greatly based on experience and individual tolerance.

so lets say i have been trainin a year? is there a range of volume for me ?

Commander 11-12-2011 07:51 PM

Quote:

Originally Posted by joelzybuff (Post 921014)
so lets say i have been trainin a year? is there a range of volume for me ?

There's no answer to this, it just leads to more questions. You have to ask yourself if what you are doing is working, if yes, then continue, if no, then reevaluate. Are you doing to little to much? Only you can answer, then tweak program as necessary.

joelzybuff 11-14-2011 07:17 AM

oh i see now. i guess only i know myself best. ok thanks:) cheers:)


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