Ep. 653 - [Series] Program Design Pt.2: Volume, Intensity, & Frequency

The Tailored Life Podcast

Today's podcast is part 2 of the 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover volume, intensity, and frequency. Which sounds simple in written text, but the truth is that there is an unbelievable amount of research on each of these individual topics, making this podcast a very complex and thorough discussion on training.

Cody will help you discover what the optimal amount of each one is, how to assess your current amounts of each, how individual differences change what's most effective, how the specificity of your goal can determine where to place more of your training focus, how genetics play a role, and more…

Stay tuned for Part 3 and 4 as he will cover exercise selection and sequencing, individual variances, tempo, rest, aerobic training, and so much more!

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Shownotes:

Part 2. > Determining Volume, Intensity, and Frequency

1. Specific Goal Determines Priority (⅔ volume principle of specificity)
   1. https://pubmed.ncbi.nlm.nih.gov/33241958/ (Doing both works better, by 1-2%)
2. Current V.I.F.
   1. Track volume per set, per muscle, per week (0.5 or 1 point)
   2. The best studies conducted are based on ADDING not creating random new baselines - it’s hard to know what’s best because they’re all set targets, making the volume jump different per person
3. Choosing volume total
   1. Genetics don’t matter… but they do...? (https://www.biorxiv.org/content/10.1101/666347v1 )
   2. https://pubmed.ncbi.nlm.nih.gov/27941492/ (5 vs. 10, no difference)
   3. 8-12 sets per session maxes out MPS (https://pubmed.ncbi.nlm.nih.gov/20581041/ )
   4. 10-20 sets per week is the sweet spot
4. Estimated Maximum Recoverable VIF
   1. Volume: Should be getting sore, but not too sore. Should leave tired, but not crashing or in pain. Should have room to add, if progress picks up.
   2. Intensity: 65-85% is the sweet spot. 90-95% occasional max efforts.
   3. Frequency: 2-3x a week
      1. Volume overrules frequency, as it makes no difference if equated ( https://pubmed.ncbi.nlm.nih.gov/29470825/ )
      2. High frequency levels out (https://pubmed.ncbi.nlm.nih.gov/29852092/ )
5. Rep ranges
   1. https://pubmed.ncbi.nlm.nih.gov/32304514/ (low = strength, both = hyper)
   2. https://www.jhse.ua.es/article/view/2018-v13-n2-traditional-daily-undulling-periodization-strength-local-muscle-endurance-men (undulated rep ranges is same, if not better)
   3. Low is better to get strong and all work for hypertrophy, however higher reps are easier to manage overtime - making it great for volume/muscle… and we know undulation works just as well. So what’s the answer?
   4. Hard isometrics and high reps (20+, metabolic fatigue) recruit more motor units which may lead to more muscle growth.
      1. Add low rep prior to high rep, to recruit THEN fatigue
      2. Add metabolite accumulation sets in order to maximize metabolic fatigue and add to the hypertrophy effect

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