30 Seconds Summary
Monitoring Training Load for Better Results

  • Beginners often experience rapid improvements in strength and muscle size, but these gains slow down over time, necessitating more refined training approaches.
  • Training load, which includes monitoring both volume and intensity, is crucial for continued improvement in resistance training.
  • Volume is calculated as the product of the weights lifted, sets performed, and repetitions completed (total volume or tonnage), and is a good early indicator of workload.
  • For advanced athletes, tracking relative volume (using intensity and volume data) may be more effective than tracking only total volume.
  • Intensity can be measured directly through methods like the Borg Scale's Rating of Perceived Exertion (RPE) or Repetition In Reserve (RIR), which help estimate exertion levels and remaining capacity for more repetitions.
  • Session RPE allows for overall session intensity tracking rather than per-set, simplifying workload monitoring and enabling better adjustments.
  • Velocity-based training (VBT), which assesses the speed of the bar during lifts, provides a more objective measure of effort and load intensity.
  • Each tracking method has its advantages and disadvantages, such as RPE being inexpensive but subjective, while VBT offers precision but at a higher cost and technological requirement.
  • Choosing the right method depends on individual or client needs, training goals, and resources available.
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