Volume for Strength?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Im training for strength, and am starting to wonder what a good workout volume, and weekly volume might be.

I prefer a high frequency of about 3 times per week, and do something similar to westside with ME days and DE days.

Im also limiting myself to 2-3 lifts temporarily, which are deadlift, floor press, and pullups.

Ive been using 5 sets of 3 when possible, and if not possible then 3 sets of 3. Each rep is performed as a single, with about 5 seconds rest between reps.

As im getting closer to my 1rm im finding two things.

  1. Although i can finish 5 sets of 3, stopping short of that point may be more beneficial for strength gains. (basically i feel really good on the 3rd or 4th set, and finish the 5 set, but feel pretty tired when done.

  2. I may want to start using singles, and work even closer to my 1rm.

Now i know what a traditional plan might say about volume and intensity, and how they are inversely related and that you start with higher volumes and progress to lower volumes, but when doing higher frequency, would 3-5 reps be enough in a workout. (3-5 sets of 1 @ >90%)?

Also, usually you should always avoid failure, but besides the obvious of not reaching concentric or eccentric failure, how do you tell when 1 more set is helping you or hurting you (basically even though i KNOW i can complete the set, the fatigue brought on by that set might be greater than the fitness i will attain from it?

Thanks for answering these questions everyone.

***Also, i was wondering would a good way to peak on a strength program be the following:

Warm-up, and build to near a 1rm, but dont do anything you arent pretty sure you can do.

EXAMPLE:

5 reps 135
3 reps 185
1 rep 220
1 rep 235
1 rep 250
1 rep 265
STOP (because your not sure you can do 270)

VS.

Warming up and then doing 5 singles at somewhere between 250-265?

Thanks again.

2

I think it all depends on what else you’re doing. Getting in near-max lifts makes you strong, but you still need to get in some volume somewhere and taking 3 heavy singles probably ain’t going to be enough. For example, I might go like this:

bar x lots
135 x 5 x2
225 x 1
Then 3 single in the 250-270 range
Then go back to 225 for one or two triples.

3

Many coaches recommend 4-6 sets per exercise within a 1-5 rep range. Some even go as far as 24 sets. 5x5, 8x3 and 5-4-3-2-1 are good examples.

Since you’re doing something like westside, the template requires just 1 ME/DE exercise, so do RE supplemental stuff afterwards.

For more info, just check Westside for Skinny Bastards I, II and III.

4

I am no expert but… if u want volume while strenght training (same is true for BB) you should EAT A LOT!

I mean ur body is not going to grow unless you feed it, no matter how many reps and sets u do. Later if you want to look “shreded” then change your diet to loose fat.

my 2 cents

p.s oh and don’t forget ur fish oil

5

Just on point 2, if you’re starting to feel tired after 3 sets then you really need to push yourself to do the 5. Think about it… if you’re doing 3 sets easily, then you’re not really forcing any adaptation. Whereas if you have to push then you’re body should respond by making you stronger.

As for volume -vs- intensity for strength it’s not really clear cut at all. You’ve got Sheiko on one side, and WSBB on the other. Both work and have produced world champions. Personally, I think a volume based approach works well in the early stages of a training cycle and gradually increasing the intensity and cycling the main/indicator lifts works well towards the back end of a cycle coming up to comp. At least that’s what has worked for me recently.