need to clear up a few terms

**Scarface30** · 05-23-2007, 04:50 PM

okay this is going to be such a newbie question, but as I am reading the threads and keep seeing terms such as "volume" "loading" and "intensity". I am just wondering if someone can clear this up for me

, as it'll also help me in my weight lifting to know what the terms mean so I can learn what they are/when to change stuff up.

**fufu** · 05-23-2007, 04:56 PM

Intensity is a percentage of your maximal effort for anything.

If the most you can squat is 500 lbs for 1 rep. Then it is 100% intensity. Also, if the most you can do for 5 reps is 450 lbs, that is also 100% intensity. 250 lbs for 1 rep would be 50% intensity.

Volume is the amount of work being done (over a period of time). It consists of amount of reps but more importantly amount of sets. Volume is pretty broad.

While you may train 20 sets one day, but only do that twice a week. The days could be considered high volume, but overall I would say it is low volume. Deviations between high and low volume are relative. It applies to alot of things.

Loading is the amount of weight being loaded, pretty simple. Atleast that is what I think you are talking about by "loading".

Loading could also mean to rate at which you increase intensity over time.

**Scarface30** · 05-23-2007, 04:59 PM

I was reading about what someones loading pattern is? same thing?

**fufu** · 05-23-2007, 05:03 PM

Originally Posted by Scarface30

I was reading about what someones loading pattern is? same thing?

Right.

This is a very general example

They may have a certain lift they want to train and get better at.

First week -
3x5 at 100 lbs

Week II -
3x5 at 115 lbs

Week III -
3x3 at 150 lbs

Week III -
3x1 at 165 lbs

Week IV -
1x1 at 175 lbs

That is a pattern of loading towards strength progression. This is linear, it just keeps increasing in load every week. There are different ways as well.

**Scarface30** · 05-23-2007, 05:08 PM

okay I see now...so a smart thing to do would be to change up the volume and loading and intensity every few weeks? I am following the p/rr/s principles now, so thats kinda the same thing I guess as switching up the loading and intensity, plus differing the tempos of the lift

**fufu** · 05-23-2007, 05:12 PM

Originally Posted by Scarface30

okay I see now...so a smart thing to do would be to change up the volume and loading and intensity every few weeks? I am following the p/rr/s principles now, so thats kinda the same thing I guess as switching up the loading and intensity, plus differing the tempos of the lift

Yes, you want to be changing variables in training frequently. Too much of the same thing and it will stop working.

From what I have seen P/RR/S does do that.

**Scarface30** · 05-23-2007, 05:16 PM

Originally Posted by fufu

Right.

This is a very general example

They may have a certain lift they want to train and get better at.

First week -
3x5 at 100 lbs

Week II -
3x5 at 115 lbs

Week III -
3x3 at 150 lbs

Week III -
3x1 at 165 lbs

Week IV -
1x1 at 175 lbs

That is a pattern of loading towards strength progression. This is linear, it just keeps increasing in load every week. There are different ways as well.

so you could have a loading pattern towards hypertrophy or endurance too I guess, I see what you're saying there...thanks for clearning all that up, now when I'm reading about someone changing volume or loading patterns it'll make more sense, plus I now know how to do these because I know what they mean!

**fufu** · 05-23-2007, 05:34 PM

You got it, loading patterns work to anything. The only way to get better at something is to overload in some way.

Once you reach a better understanding training it becomes all the more enjoyable. Less guessing = better training.

Good luck.

**Gazhole** · 05-24-2007, 12:36 AM

This thread is like an IM fairy tale, a happy ending

**Scarface30** · 05-24-2007, 06:51 AM

Originally Posted by Gazhole

This thread is like an IM fairy tale, a happy ending

lol

more so then some of the ones I have read..damn did just ruin it?

haha. I'm just glad someone cleared that stuff up for me!

**CowPimp** · 05-24-2007, 11:36 AM

Originally Posted by Scarface30

okay this is going to be such a newbie question, but as I am reading the threads and keep seeing terms such as "volume" "loading" and "intensity". I am just wondering if someone can clear this up for me

, as it'll also help me in my weight lifting to know what the terms mean so I can learn what they are/when to change stuff up.

From my sticky:
"Intensity
Intensity is not how hard you workout, but the amount of weight relative to your 1 repetition max, which can be estimated with fairly good accuracy when dealing with reasonably heavy weights. It is generally expressed as a percentage (e.g. 75% of a 1RM), although sometimes it is expressed as a multiple repetition max (e.g. 5RM). This variable is rarely varied as often as it should be. Your 8-12RM is not the only viable intensity for a bodybuilder, and, in fact, is not optimal if used in isolation."

"Volume
Volume is typically calculated as the number of sets multiplied by the number of repetitions, which is essentially just the total number of repetitions performed in a training session. However, some people may go further and take the number of repetitions and multiply it by the weight used in each set and add up the total. For the sake of simplicity, and the fact that I find that form of calculating volume unnecessary for most, I will be referring to volume as the total number of repetitions performed in a training session for the remainder of this writeup. Once again, bodybuilding rags have trashed any validity this carried as an alterable training variable by recommending 3 sets of 8-12 repetitions for every exercise under the sun."

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