Hello Doctors
I ve watched your podcasts about training a couple of times and you mention that when someone stops improving or if he is resistant to training needs to do more
If someone is doing (ex Squats) 45 total reps/week he needs to do 55 reps/week to improve at the appropriate intencity (if i understand it correctly)
My question is where is the limit to adding volume ? and if there is a limit how do you do more if you can not add volume?
Hey Chris,
I think we would agree that a common cause of reduced progress after a period of sustained progress on the current programming is not enough training stress, assuming good conditions for gainzZz™. And yes, one way to increase training stress is by increasing volume. A good rule of thumb is to limit volume increases to ~ 10% or so.
There are other ways to add stress depending on the adaptations you’re searching for, e.g. loading, proximity to failure, rest periods, etc.
Diagnosing the reduced progress can also be tricky, particularly if the person starts a new training block and isn’t making progress and/or if their stressors outside the gym change significantly. I discuss this in far greater detail, as well as what to do about it, in the 80+ page programming book accompanying the low fatigue templates.