widehips71
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It seems to me that a lot of people do not have a full understanding of what volume is, or how to judge their work volume. Many think it is simply a matter of increasing reps or sets. This is not the case and the truth of the matter is, it's not a simple as most would believe.
The generally accepted equation to calculating this is volume = sets x reps x weight
However, this is flawed due to the scientific definition of work which is work = force x distance
Without distance it is impossible to have a complete and accurate measurement of volume. Using the same amount of weight for different exercises is not a concrete reflection of the total volume or amount of work the body is doing because of the significant difference in distance the weight is being moved and number of muscles being worked, and therefore will not contribute equally.
i.e. Calf raises do not equate to the same amount of work or volume as power cleans, even when the same weight is being used for both exercises
The classic equation also does not take into account time under tension either. To be clear, time under tension is the amount of time your muscles are actually working. For example, if you were to perform ten barbell curls in 20 seconds, this would be less work for your muscles than performing the same curls for 60 seconds, even though the amount of weight and reps stayed the same. Or, if you were to bench press 200lbs for ten reps in 15 seconds, under the classic formula your volume would be 2,000lbs. But if you were to bench press 200lbs for seven reps in 70 seconds, your volume would only be 1,400lbs. Which do you think would be harder?
While the time for which a force applied to an object for a given distance does not directly affect the definition of work from a physics standpoint, it is generally accepted as a way to increase overall training volume and efficacy.
Everyone will require something different in order to succeed in this lifestyle and while this is not a comprehensive end all be all, I do hope it may help some to clear up some common misconceptions when guys start talking about volume; especially with the influx of new users to the board.
The generally accepted equation to calculating this is volume = sets x reps x weight
However, this is flawed due to the scientific definition of work which is work = force x distance
Without distance it is impossible to have a complete and accurate measurement of volume. Using the same amount of weight for different exercises is not a concrete reflection of the total volume or amount of work the body is doing because of the significant difference in distance the weight is being moved and number of muscles being worked, and therefore will not contribute equally.
i.e. Calf raises do not equate to the same amount of work or volume as power cleans, even when the same weight is being used for both exercises
The classic equation also does not take into account time under tension either. To be clear, time under tension is the amount of time your muscles are actually working. For example, if you were to perform ten barbell curls in 20 seconds, this would be less work for your muscles than performing the same curls for 60 seconds, even though the amount of weight and reps stayed the same. Or, if you were to bench press 200lbs for ten reps in 15 seconds, under the classic formula your volume would be 2,000lbs. But if you were to bench press 200lbs for seven reps in 70 seconds, your volume would only be 1,400lbs. Which do you think would be harder?
While the time for which a force applied to an object for a given distance does not directly affect the definition of work from a physics standpoint, it is generally accepted as a way to increase overall training volume and efficacy.
Everyone will require something different in order to succeed in this lifestyle and while this is not a comprehensive end all be all, I do hope it may help some to clear up some common misconceptions when guys start talking about volume; especially with the influx of new users to the board.
