[quote]milimber wrote:
I like to calculate total volume by mulitplying reps by weight.
i would like to bring in a variable so that the calculations more accurately reflect the intensity and degree of stress on the body.
for example i was thinking something like this
5 sets of 5 reps deadlifts at 100kg
5(5*100) = 2500
but something like single leg, leg press for three sets would be
3(1050) = 1500
15002= 3000 (becuase both legs are trained)
but leg presses are way easier even at high inensity than deadlifts soo…
the question i have is how can i get my numbers to more accuatly reflect total stress? i was thinking of using a mulitple or somehting depending on the difficulty of the exercise
i.e
Deadlifts again
5(5*100) = 2500
2500 * 1.5 = 3750
any ideas?
i was also thinking of using percentage of 1RM as the multiple.
i/e
1000kg worth of deadlifts at 90% 1RM would be
1000 * .9 = 900
this would differentiate between numbers that are at a higher “intensity” than those that are not.
any thoughts people? i’m not really sure on if it is possible to get a number to reflect what i would like but i thought i would give it a go.
if anyone has any other way they calcualte their load/volume/intensity then feel free to post it.
[/quote]
huh, if you start calculations like that, you wont have any time to train… and even worse… you wont progress, cause your head is gonna be lost in all those calculations…
normally total/average volume/intensity is calculated only for big main lifts…
everything else is put under assistance WORK… look at boris sheiko’s workout… example…
bench workout may be 5x50, 4x60, 2x3x70, 3x3x80, 2x2x85 or whatever? he will do all calculations… and put them in a chart…
but after that his programs call for 5x10 od lets say some chest isolation work and the same for triceps work… in his charts he’ll only put these as assistance lifts, 10 sets (5 sets for tris, 5 for pecks)…
now I dont excatly remmember how sheiko puts it, and I’m too lazy to get my ass of this chair to look in his book, but this is retty much that… main lifts are calculated everything else is assistance work…
first, I dont know why would you need that for assistance exercises, they’re just there to assist…
main ones are the lifts you need to improve…
if you use that stress coefficients like you said, and lets say give 1 to deadlift, 0.6 for leg press and calculate stress only by multiplying…
i dont think that can be accurate… first many muscles are involved, with different capabilities…
your body is changing, so what you do once, wont matter in few weeks, some muscles will develop different qualities than others, depending on the way you train…
so at the end… I mean if you look at it by stressing the muscle you cause stress, and thats it…
numbers means shit… because 7x3x200kg is 4200kg, so you have some stress coefficient… and you’ve been doing this routine for 3 months (ie. doing triples)… after 3 months I dont think triples will cause any major stress…
I can bet that if I get you under the bar and make you do 20x160kg, which is 3200kg your body is going to be under more stress than with those 4200kg, exercise is still the same, so it coefficient for multiplying, number is totally different as well as stress…
you can clearly see than numbers dont really matter for stress… but again if you do those 20 rep sets, after 6-7 weeks there would be minimum stress cause you’re getting used do it… but then a maximum single at lets say 250kg will get you pretty “stressed up” after a high-rep routine… and the number is even lower…
see my point?
just calculate volume/intensity for the main lifts, so you can use it as a method for progression… as far as stress, you cant really know that…
if you come up with something and it works, let us know :)…
gavra