Archive for the ‘strength and conditioning’ Category

One of my clients asked a a very good question the other day regarding training and if one can use volume to get strong. It was a very good question to ask and showed me that she is taking her training seriously and that she is open to learn.


I know that doesn’t seem like a big deal, but if you have been training as long as I have been; you would realize that most people have their preconceived notions that they are not willing to think outside of.


Of course they are the losers in this scenario for not being willing to learn and develop in new ways and become even more fit. Anyway that is a post for another time, so let’s get into today’s subject and a few different and useful ways to get stronger and even more conditioned.


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Volume and Intensity a user’s guide

This isn’t the type of volume that will make your neighbors upset, (unless you workout in an upstairs facility! ) but rather a former of accumulative training approach.

This usually involves lifting and utilizing lighter loads, as well as a lot if reps and sets. In this phase as a matter of my own preference, I usually like to use, kettlebells, sandbags, bodyweight, lighter dumbbells relative to the person and other modalities that can help the client be safer as they work out in this type of training. That doesn’t mean that I never use barbells, it just depends on the person’s experience .


During this phase or using this approach to me means that we are going utilize variety much more to prevent an repetitive stress injury as we train.


This is simply doing quite a bit of sets and reps of the movement that you have chosen, taking a not so long break in between sets and not doing very heavy loads as you do.



This approach is great for beginners and for those starting a training cycle due to the fact that it doesn’t beat up your central nervous system as much.



This is simply how heavy of a load that you are lifting and or the difficulty of the movement that you are training.


This approach requires that you do less reps and sets, take a longish break between sets. ( 3 to 5 minutes.) and as you get into really heavy weights (if you choose to) longer rest in between workouts especially with the same move.



The goal of the this type of training is to usually build limit or absolute strength and of course build muscle as you train.


How and when to use them: 

Both of these training approaches should be used in my opinion. One to develop high levels of strength to convert over to fitness qualities such as: speed, power, endurance and so-on.


However, this component will eventually lead to a burned out central nervous system, immune system and possible joint issues. So you will want to use volume sometimes and overall poundage to build strength as well.


This can help your body and brain recover form the stress of intensity while enabling you to keep progressing in your training.

So choose wisely and train both qualities to get the most put of your fitness, protect your joints and get results over a lifetime!