Tracking Workouts to Get Results

In a workout routine, there are many different elements that can be applied in order for someone to get results. The two easiest ones that are guaranteed to get results are volume and intensity. Volume is the number of repetitions an individual performs an exercise, and intensity is the amount of weight (resistance) used in the exercise. Both should be based on the individual’s fitness level and specific to what their goal is. 

The reason they're important to track is because the body is constantly adapting to its environment and what it’s exposed to. In order to see continued growth and improvement, an individual needs to constantly change an element of their workout, and volume and intensity are the easiest ones to change. This requires effort by writing down what the workout routine is each day, what exercises are being performed, the amount of volume being used for the exercise, and the intensity being used (resistance/weight). There are also many tools, resources, and apps to help fitness goers keep track of their workouts and get the best results.
Changing volume and intensity has significant benefits to promote physical adaptations and achieve fitness results, which can lead to improvements in the gym and improve overall health. It is also an easy task to accomplish with the available technology and resources.

Applying this method of consistently changing volume and intensity for workouts over time will help create autonomy (act of self-governance) for an individual, as they will be seeing, feeling, and achieving fitness results without relying on a fitness professional (personal trainer, fitness coach, etc.).

There is a different effect when volume or intensity is changed. Changing volume (repetitions) will increase the muscle mass and bone density for an exercise. This means that when the individual starts an exercise and can only perform a certain number of reps before fatiguing, they can focus on increasing their strength by performing more repetitions at the same intensity. This will also help the body develop more muscle mass from the exercise, increase bone density, and reduce the risk of stretch marks. Stretch marks occur when the skin hasn’t developed to the level the muscle has and stretches due to an increase in muscle size. This will also prepare the body when intensity is increased to experience more of the shock effect that is considered a PHYSICAL ADAPTATION (to learn more about physical adaptations, see here). Volume can be increased by adding another set to the exercise or by adding more repetitions in your current sets.

When intensity is increased, it will create a new stimulus for the muscle that will create a shock effect for that muscle group. This will feel similar to a shaking feeling in the muscle. This occurs because the muscle is not accustomed to the new intensity (stimulus) and needs to adapt in order to handle it. Over time, the body will become accustomed to the new intensity, which will make tracking volume for the exercise important. Increasing volume will help determine the amount of progress an individual is making at the new intensity. It will also help create a physical adaptation. This will have an individual feeling and seeing improvements with the muscle group being trained, along with helping the body develop more strength, bone density, and muscle mass for when the intensity is increased again. When the intensity is increased, the volume (repetitions) should be reduced. This can then be repeated over time to constantly see and feel physical improvements, as well as progressing in the gym with a safe and healthy approach.

This approach can be boring for some, depending on their personality and interests, which can be preferring variety in their workouts. For the average person, either new to the gym, getting started, intermediate, or veteran, this approach is proven to work based on the physiology of the human body and the science of resistance training. Therefore, it’s important to track the Volume & Intensity for exercises because it is building a progressive program for an individual that will help them reach their fitness goals like: building more muscle, getting stronger, losing weight, achieving a desired lifting weight, etc.

This approach can also be reversed, focusing on increasing intensity and reducing volume rather than increasing volume before intensity. Instead of increasing volume gradually for an exercise, volume can be reduced and intensity can be progressively increased. This will provide the body and muscles with a new stimulus from each exercise in a shorter time period. This will have an individual experiencing the shock effect more frequently, regularly, and will increase their lifting power/strength faster.

KEY TIP: A key difference between the two approaches is when an individual’s lifting potential increases (they get stronger) and the intensity for the exercises also increases, they may come to a point when they start to develop bone or joint pain when performing the exercise. This occurs when the bones haven’t developed enough density to lift the weight they’re training at, but the muscles can still perform the exercise. This will make it important to listen to the body in order to reduce the risk of injury and permanent damage. When bone or joint pain occurs, it is advised to reduce the intensity and increase the volume. This will help the body develop more bone density to perform the exercise safely at the desired intensity. Each approach will achieve results, but tracking workouts, volume, and intensity consistently are key to achieve the best results. Significantly modifying workouts or workout programs without the proper understanding of the principles of resistance training can lead to a decline in fitness and health progression. Applying this approach is simple and is proven to work.

Sources

• International Sports Sciences Association (ISSA). ISSA Curriculum Materials

To see a training routine that only changes volume and intensity please visit: https://dietfithealth.com/pages/resistance-training-workout-routines

To learn more about different methods of resistance training please visit: https://dietfithealth.com/pages/different-methods-of-training

To learn more about principles of resistance training please visit: https://dietfithealth.com/pages/principles-of-resistance-training