Ep. 653 - [Series] Program Design Pt.2: Volume, Intensity, & Frequency

Today's podcast is part 2 of the 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover volume, intensity, and frequency. Which sounds simple in written text, but the truth is that there is an unbelievable amount of research on each of these individual topics, making this podcast a very complex and thorough discussion on training. Cody will help you discover what the optimal amount of each one is, how to assess your current amounts of each, how individual differences change what's most effective, how the specificity of your goal can determine where to place more of your training focus, how genetics play a role, and more… Stay tuned for Part  3 and 4 as he will cover exercise selection and sequencing, individual variances, tempo, rest, aerobic training, and so much more! ---- Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE ASK CODY YOUR QUESTION HERE Check Out Free Guides and E-Books HERE Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market. For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases. ---- Shownotes:  Part 2. > Determining Volume, Intensity, and Frequency Specific Goal Determines Priority (⅔ volume principle of specificity)https://pubmed.ncbi.nlm.nih.gov/33241958/ (Doing both works better, by 1-2%) Current V.I.F.Track volume per set, per muscle, per week (0.5 or 1 point) The best studies conducted are based on ADDING not creating random new baselines - it’s hard to know what’s best because they’re all set targets, making the volume jump different per person Choosing volume totalGenetics don’t matter… but they do...? (https://www.biorxiv.org/content/10.1101/666347v1 ) https://pubmed.ncbi.nlm.nih.gov/27941492/ (5 vs. 10, no difference) 8-12 sets per session maxes out MPS (https://pubmed.ncbi.nlm.nih.gov/20581041/ ) 10-20 sets per week is the sweet spot Estimated Maximum Recoverable VIFVolume: Should be getting sore, but not too sore. Should leave tired, but not crashing or in pain. Should have room to add, if progress picks up. Intensity: 65-85% is the sweet spot. 90-95% occasional max efforts. Frequency: 2-3x a weekVolume overrules frequency, as it makes no difference if equated  ( https://pubmed.ncbi.nlm.nih.gov/29470825/ ) High frequency levels out (https://pubmed.ncbi.nlm.nih.gov/29852092/ )