Читать книгу Strength Training of the Eastern Bloc - Powerlifting - Powerlifting check - Страница 7

Volume and Frequency

Now we know that a lot of volume during training session needs more time for recovery. So we have to train with less frequency. If you train less volume, you should increase the frequency.

Now the question is: what is the optimal dose?

The relationship between volume and training effect is not straight. Extra volume does not bring the same increase in maximum weight. For example, hypothetically, let's say you know that 205x5x5 will increase the maximum weight by 5 kilos. 205x5x10 does not increase your maximum weight by 10 kilos, even though the volume is twice that. You might get around 7.5 kilos.

The High Volume Trap

Now if more volume produces more training effect, why not train like that? So, what do we have to do to get more adaptation to the stimulus? Your reply is more volume over time. Well, training 200x5x10 (reps x sets) from the beginning will take a tremendous amount of time, energy, and willingness, and since most power-lifters are not professional athletes, they simply do not have the time for several hours every single day work out.

Secondly, the body must first get used to such a high volume. If you jump directly to such a high volume, then you have simply made fewer stress-relaxation adjustment cycles than someone who has been working slowly.

For clear understanding, your competitor will beat you at 200x5x10 by 7.5 pounds, compared to yours at 200x5x5 and 5 pounds. But by the time you have worked your way up to 5 × 10, you will make 5 × 5 more 5 kilos jumps than the one who makes 7.5 kilos.

Optimum Frequency

This frequency is thus determined by the volume that you make on a training day and can recover from it, thereby creating an adjustment. Your frequency could be something like twice a week. However, at some point, you will reach the point where you have to put so much volume into a training day that you spend more than 3-4 hours in the studio to make progress. Now it would probably be time to increase the frequency and divide the volume.

The key is to note the recovery time as well as to do the next workout where the physical performance is at maximum.