by byrdman85 via Unsplash

"Remember to oscillate volume and intensity. Each one has its own pros and cons but you should be able to gradually increase both at different times"

Whenever you start training it’s funny to see how your muscles pump and there’s just an undeniable feeling of invincibility while lifting those weights.

However, after a while, we may get confused, demotivated or bored because we haven't made any changes to our training.

This article represents a practical approach for anyone wanting to get a glance at volume and intensity.

Don’t expect to become an expert after reading this (neither I have achieved that honor), but use these scientifically proven tips if you find them helpful.

Like Einstein once said: “Insanity is doing the same thing over and over again, but expecting different results”

I’m not going to get too into detail about how these mechanisms work but you can always check out the Resources at the bottom of the page and do your own research.

So… let’s get ready to experiment and do it safely.

The following topics that will be covered are:

Define your objectives
Learn about the 1RM
Small changes

1. Define your objectives

Prior to any change in our training, we must know what is it that we are trying to achieve.

Here’s a quick glimpse of what you should take into account:

• Higher volume = more reps & less weight = perfect for beginners and when trying new exercises or recovery phases = muscle size & definition = can easily lead to overtraining.

• Higher intensity = less reps & more weight = perfect for increasing strength & bone density, intermediate & advanced = greater risk of getting injured if executed improperly

When it comes to workout time both can vary depending on how you split your sets, the number of exercises, rest time, warm-up and cooldown, etc.

2. Learn about the 1RM

One of the fundamental principles of training is: “When volume goes up, the intensity goes down and vice versa”

Normally starting with a high volume-low intensity approach at the beginning of a year or macrocycle and ending with low volume – high intensity.

There are plenty of 1RM tables on the internet but from a non-competitive perspective the ranges you should be working on are:

You can even find apps that can easily do this for you.

3. Small changes

The broader your changes are, the less sure you’re going to be about what’s working.

In order to avoid all sorts of confusion just focus on a single variable at a time.

If it’s about volume:
• Focus on the reps
• Quality of execution
• And tempo

If it’s about intensity:
• Focus on the weight (lower limbs can carry a bit more)
• Requires a decent previously practiced technique prior to lifting near your
• Long rests (4’-6’)
• Few sets (2-4)

Highlights

• Oscillate volume and intensity. Each one has its own pros and cons but you should be able to gradually increase both at different times.
• Be cautious about increasing too much weight, reps or sets. Never neglect your limits, this is a long-term process.
• Some exercises such as the Bench Press or Deadlift are designed to be worked better along with intensity. Mostly complex ones.