Volume vs. Intensity For Novice/Intermediate/Advanced Lifters

As we progress in our training age, our programming must progress as well. While there are many variables that we can manipulate within our programs, volume and intensity remain the two staples for how we create the overload stimulus to produce strength. I dive into a theoretical discussion of my thought process in regards to the manipulation of volume and intensity, and specifically how that relates to the progression of novice to intermediate to advanced lifters. This is meant to be a general breakdown of how I relate the manipulation of these variables into the structuring of programs for lifters. As well as my anecdotal thoughts on what I see between the different spectrums of lifters around the country and what type of training they are responding to. If you can make it through my 24 minutes of rambling, hopefully you'll come away with a better understanding of how to use these two variables to optimize your training based on your current training age and needs.
#powerlifting #powerliftingprogram #powerliftingvolume #powerliftingintensity #volumevsintensity
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[@vagrant1943]

Great breakdown. Use volume to build size. Use intensity to teach the muscles how to fire.

[@PRsPerformance]

You got it!

[@chattingwithshap8010]

One thing that you mentioned which is key. We need to avoid looking at the “one great exception!” So often I see younger, and even advanced lifters following the advice of somebody with the best total. While that person might be really knowledgeable, they also might have a capacity for work that is usual for most people. They could also be on PEDS or have so much more time to train. The intensity vs volume idea is always tricky. I think most people train either too hard or too easy. Finding a balance is key. For many younger lifters they believe more is better. And while initially that might be true, over time it usually leads to injuries, overtraining and a loss of positive psychology. I tell people that if your goal is longevity, slow and steady is key.

[@PRsPerformance]

Yes for sure, many times elite level lifters are the outliers and are some of the worst people to copy in regards to programming.

[@yusrially7507]

9:55 this is such a great point about volume in competitors that come from body building back grounds. I notice that with these guys they tend to handle really specific work better and progress better on that specific work vs someone who hasn't come from that type of background

[@PRsPerformance]

Or can even be applied to someone who has an extensive sports background. Have someone who was a highly competitive gymnast for 12 years, and has a very high tolerance for workload.

[@kylephipps1078]

This is awesome, Steve! Please keep making these!

[@PRsPerformance]

appreciate it man!

[@alejandrocubillas8093]

Great info! You should make this into a programming/program design series :)

[@PRsPerformance]

I've got a list of programming topics coming up, so should start diving into some more specifics on program design!

[@harrisashraff]

Great info brother. Quite surprised these kinds of videos are for free on the Internet. I am a Beginner level lifter who seems to have some powerlifting aspirations. Right Now my total is in the 900s and I want to bring it to the 1500s in the next 5 years. One thing that I find is each and everyone's RPE table is going to differ. I mean each and everyone should create their own RPE table by Collecting Data and analyzing their Programme & Lifts. Also, I am quite surprised How I Respond to certain Rep Ranges ( 4 to 6 Reps) like magic compared to Higher Reps ( 8 to 12 Reps) in the Main movements. The Law of Individual Differences does make a lot of difference in how a person responds to training. Once again thank you for doing these videos. GOing to watch all your Programming videos and take notes from them.

[@PRsPerformance]

If you watch my video on distance traveled, I actually dive into the aspect of individualizing RPE charts, so I'd definitely give that a watch!

[@harrisashraff]

@@PRsPerformance Will check into it brother.

[@andrewmcellistrim]

Hi, this was a really good video, thanks for making it. I was just wondering could you expand on what you mean by natural lifters losing adaptation faster, eg keeping in 7s in a program in a program longer. Obviously 7s is just a an example.

[@PRsPerformance]

This is more experiential opinion that I think other coaches have agreed with too. There isn't a great way to explain this in short other than that exogenous hormones change things. A simple way to look at it is if you did "X" workload natural and didn't get stronger or bigger from it, but then took PEDs, you then probably would get stronger and bigger from that same workload for at least a period of time. Same goes for tapering off workload and maintaining fitness/strength.

[@andrewmcellistrim]

@@PRsPerformance that clears things up a bit more, thank you for taking the time to answer my question and making such good content.

[@misd8602]

Hey Steve,I am a begginer lifter and need to put a lot of mass and I want to focus on that for my powerlifting,I made my program focus more on volume but when it comes to intensity being under 80% it only stays like that for a couple of weeks! I use linear progression in weight each week and the bar gets heavier. So I am not sure should I continue doing that or should I do less top sets so I can hammer more on the accessories! I have that part a bit unclear since I do a decent amount of volume on my S/B/D (a big chunk of it is to learn form) and most of my volume on acessories! I don't understand should I approach this by removing intenisty and volume on the big three or just removing intensity on them and increasing on accessories!

[@PRsPerformance]

Train the big 3 as you would if you were prioritizing strength, just with slightly less workload than someone specializing in powerlifting and place greater emphasize on volume through accessories.

[@misd8602]

@@PRsPerformance and how to correctly approach reducing workload?

[@shellyollila522]

Do you have a video covering programming a volume based block and strength based block

[@PRsPerformance]

Firstly, I don't necessarily believe in differentiating volume vs strength based blocks, but if you watch my 2021 Free Program videos, I show myself step by step writing 15 weeks of training.