Volume and rest periods

Step 6: Volume

Volume is the total amount of weight lifted in a training session. You calculate it as:

Volume-load = sets × reps × load

Example:

• 2 sets × 10 reps × 50 lb = 1,000 lb (454 kg)

Volume varies by training goal:

Multiple vs. single sets

• Single sets may be sufficient for beginners.

• Multiple sets (especially 3-6) are superior for trained individuals and for strength gains.

• Power training often uses fewer total reps, but with higher intent and more rest between sets.

Application of the volume guidelines

Example sessions (sets × reps):

• Scenario A (Mon/Wed/Fri)

  • Hang clean: 4×5

  • Push jerk: 4×5

  • Front squat: 3×6

  • Incline press: 3×6

  • Seated row, DB curl, triceps pushdown, crunch: 2×10, 3×20

• Scenario B (Mon/Thu/Fri)

  • Deadlift, back squat, step-up, leg curl, seated calf: 3×10

  • Bench, row, biceps, triceps, shoulder shrug: 3×10

  • Crunch: 3×20

• Scenario C (Wed/Sat)

  • Circuit-style: Perform one set of 8 exercises, then repeat.

  • Final circuit includes another round of lunge, chest press, and crunch.

Step 7: Rest periods

Rest period = the time between sets or exercises. Rest allows partial or full recovery so you can maintain performance.

Rest duration is determined by:

• Training goal

• Load lifted

• Athlete’s training status

Rest period length assignments

Application of rest period guidelines

Example details:

• Scenario A:

  • Hang clean, push jerk, front squat = 3 min

  • Seated row = 1.5 min

  • DB curl, pushdown = 60 s

  • Crunch = 20 s

• Scenario B:

  • All core exercises = 1.5 min

  • Assistance = 60 s

• Scenario C:

  • Lunge, chest press, leg curl = 30 s

  • All others = 20 s

  • Performed as a circuit with minimal rest