This is PART 4 of a 5-Part series on acute program variables for designing a resistance training program. The first step before undertaking any training program is to have a clearly defined goal. That will determine how you manipulate each of these variables, which are necessary to create a change in the physiological responses and subsequent adaptations to resistance training.

Volume

In high school geometry, you learned (hopefully) how to find the volume of an object: Volume = Length x Width x Height

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Like geometric shapes, calculating Volume for resistance training also has three variables: Sets, Reps, and Resistance (load). 

Training Volume = Sets x Reps x Resistance

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Manipulating one or more of these variables will affect the volume. 

You can add or reduce how many sets you perform. This can be of a single exercise (e.g., 4 sets of squats) or of a specific body part (e.g., 15 total sets for shoulders). You can adjust how many exercises you do per body part, such as increasing from 5 back exercises to 6.

You can add or reduce how many repetitions you perform for each set. (e.g., 10 repetitions per set of squats; or one giant set of 50 total reps)

You can add or reduce the total weight lifted (i.e., the Load). For example, you can lift the same weight for each set of a given exercise or increase it with each subsequent set.

Do you feel like you’ve hit a plateau? Perhaps doing the same workout routine week after week? No longer seeing progress when you look in the mirror? All you need to do is simply change just one of these variables to create a novel training stimulus that will lead to a physiological adaptation (i.e., change).

If you normally do 3 sets of each exercise….increase it to 4.

If you normally do 3 chest exercises…add one or two more.

If you normally do 10 repetitions per set…see if you can get 12. Or complete 10 reps, then pick up a lighter weight, and try to get 10 more reps.

If you always perform walking lunges holding 30 lbs of resistance…increase it to 50 lbs.

Resistance training programs with higher training volumes (i.e., multi-sets, mid-high rep ranges, heavier loads) will result in greater hormonal responses (e.g., testosterone and growth hormone) and greater caloric expenditure than those with lower training volumes. 

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Once you’ve selected resistance exercises, put them in order, established a proper intensity level, and determined an appropriate training volume, there is one last variable to consider before your resistance training program is complete — Rest!

How to Design a Resistance Training Program: Part 5 – Rest Periods.