Thread: what is the training effect of increasing reps while keeping total volume constant?

I wouldn't keep the weight constant between the individual days. I'd follow some type of progression like this:

3x8 @ 70-75%

4x6 @ 75-80%

6x4 @ 80-85%

This type of progression is used in several good strength training programs.

What you're doing there is varying the intensity/tonnage.

Tonnage is a variable not many people think about using, but its useful when you want to keep volume the same. Lets say your 1rm is 200lbs. Just multiply the weight by sets and reps for the tonnage:

3x10 @ 140lbs (70%) = 4200lbs
10x3 @ 170lbs (85%) = 5100lbs

Same number of reps in total, but the tonnage is totally different. It'll take some maths, but you can manipulate the sets/reps scheme and the %1RM to gradually increase tonnage every workout by like, 50lbs or something. Then cut the volume right down to like 3x3 or something and try for some records, unload, and start again.

Originally Posted by Gazhole

What you're doing there is varying the intensity/tonnage.

Tonnage is a variable not many people think about using, but its useful when you want to keep volume the same. Lets say your 1rm is 200lbs. Just multiply the weight by sets and reps for the tonnage:

3x10 @ 140lbs (70%) = 4200lbs
10x3 @ 170lbs (85%) = 5100lbs

Same number of reps in total, but the tonnage is totally different. It'll take some maths, but you can manipulate the sets/reps scheme and the %1RM to gradually increase tonnage every workout by like, 50lbs or something. Then cut the volume right down to like 3x3 or something and try for some records, unload, and start again.

Interesting. I never thought about tonnage before.

Originally Posted by Phineas

Interesting. I never thought about tonnage before.

Yeah me either. Lets see my last high volume routine consisted of 20x5 on pull-ups and my BW was 200. So that's 20,000 lbs. Sounds cooler than just saying 20x5

Tonnage is the motivating factor behind programs like Starting Strength, Bill Starr's 5x5, the Texas method, the Smolov squat program, etc.

But all of those programs increase intensity as you decrease the volume. So each week there are days ranging from high volume and low intensity to low volume and high intensity.

I've always seen good results from programs like this. The high intensity days really improve your strength and make the weights used on the low intensity days seem light. The high volume days improve your work capacity and make the low volume days seem physically easy.

a lot of people refer to tonnage as 'Total Work' or 'Total Work Done' so you might have come across tonnage in thos guises.

Originally Posted by PushAndPull

Yeah me either. Lets see my last high volume routine consisted of 20x5 on pull-ups and my BW was 200. So that's 20,000 lbs. Sounds cooler than just saying 20x5

Damn!

I calculated it roughly and my session on Wednesday night (volume program I wrote) had a total tonnage of over 24,000 lbs!



The major tonnage came from the second of three lifts for each plane of motion -- the mid rep exercises: 4 sets of 8 close-grip v-bar chinups and 4 sets of 8 bar dips = @ BW (195 lbs) = 12, 480

I also did 5 x 5 Dead Press, 5 x 5 Pullups (w/ 35 lbs added to BW), 3 x 15 Close-Grip Lat Pulldowns, and 3 x 15 Incline DB Chest Press...then some abs

I'm loving volume! I'm making gains like never before. Tonnage rules! And so does O'Doyle.

I just calculated my tonnage for a typical calf training session of mine (lower push/calves and lower pull/calves...so twice a week for 3 weeks, then 1 week deloading).

I've always been a nut with calf training, but on this volume program I've gotten back into my old insane calf training ways. My typical calf training tonnage for twice a week is.....drum roll!!!!!!


112,000 lbs...

I normally only use it for my main exercises like squats, deadlifts, cleans, etc.

A challenge-style workout two of my friends did years ago was the "100 Tonne Workout" where, in a pair or on your own, you try and tot up a tonnage of 100 Tonnes (100,000kg/220,000 lbs) in a single workout.

It nearly killed them but they managed over 100,000lbs each in about 2 hours. Can't remember what exercises they chose but it was about ten tonnes per exercise and obviously ten exercises.

For me that would be 220lbs squat x 10 reps x 10 sets

DESTRUCTION.