30 Seconds Summary
How to Increase Volume Appropriately

  • Volume is key for strength increases, but excessive volume can cause injury by increasing muscular damage.
  • Volume tracking is especially crucial for main lifts like squats, deadlifts, and bench press to enhance training effectiveness.
  • Gradual volume increase is essential, as abrupt increases (e.g., from 3,000 lbs to 10,000 lbs. weekly) can lead to injuries and hinder long-term progress.
  • Well-designed training programs incorporate progression methods like Autoregulation, facilitating adjustments based on previous performance.
  • Increasing the frequency of exercises, such as squatting more than once a week, helps bolster volume without excessive single-session increases.
  • Adapting to increased exercise frequency can minimize soreness and enhance muscle adaptation, utilizing the Repeated Bout Effect.
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