Introduction to

Training Variables
& their
importance
E102-Unit
3
Learning Learning
objectives outcomes
• Understand the different training
• Define training frequency, intensity,
variables and their importance
volume time under tension, rest
• To discuss the variables’ intensity and between sets, duration recovery
reflection
repetition range
• Describe typical variable values
• To describe training volume and how for beginners
to increase it

• To discuss exercise ordering

• To describe repetition tempo
• To describe inter-set rest period
• To understand training frequency

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Chapter
outline
• Training Frequency
• Intensity & Repetition Range
• Training Volume
• How to Increase Training
Volume
• Repetition Tempo
• Inter set Rest Period

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Practical Importance of Today’s
Learnings
• As a coach, almost all your clients will benefit from inclusion of resistance training in
their workout routine.
• Today’s session will help you customize their plan by tweaking the required training
variables.

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Training
Frequency
●Training frequency refers to the number of times a particular muscle group is trained
in a week.
●When training volume is equalized, both high and low frequency training regimes are
equally effective in improving the strength and muscle mass.
●Practically, it is easier to achieve higher volume over multiple sessions rather than
single session.
●However, very high frequency may negatively affect the recovery ability. Thus, there
exists an optimal frequency that serves best to maximize the strength gain and let
you recover optimally.
●Recommendations
 Advanced trainees: Twice a week
 Beginner trainees: Thrice a week
 Athletes: Twice a week

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Intensity and Repetition
Range
•Intensity is the most important exercise variables in any training program and is the
major stimulus related to changes in strength and (local) muscular endurance.
• The term intensity refers to the amount of weight lifted during an exercise.
• Intensity is measured as a percentage of Repetition Maximum (RM)
 RM is the maximum amount of weight that can be lifted with a good form for given
repetitions.
●Intensity and repetition: inverse relationship
 Low Rep/ High intensity: 1 to 5 repetitions
 Moderate Rep/Moderate intensity: 6 to 12
 High rep/Low intensity: >15

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 Training
•Volume
Training volume represents the total amount of work done.
 Mathematically,
Volume = Weight lifted x sets x repetitions
• Principle of Progressive Overloading
 The progressive overload principle states that in order
for a muscle to grow, you must force your body to
adapt to a tension that is greater than what your body
has experienced before. Thus, for the continuous gains,
your performance must improve during the training.
 Progressive overload= increase in volume
• Ways to increase volume:
 Increase sets
 Increase reps
 Increase weight you are lifting
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How to Increase the
Volume?
• Increasing the reps will
 increase the total workout duration.
 lead adaptations towards muscular endurance.

• Increasing the sets will

 increase the total workout duration.
 useful when there is no option to increase the load or in case of beginners.

• Increasing the load will

 easier to achieve higher volume with lower load compared to higher load.
 leads to improvement in strength of muscles, connective tissues and
improves neural factors.
 adding low load sets after high load sets leads to increase in hypertrophy.

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Repetition
Tempo
• How fast or slow the weights are lifted and lowered.
• Both the extreme ends are likely sub-optimal:
 Lifting too slow:
 Greater stress on the system, increased risk of injuries
 Wastage of efforts, lesser volume performed overall.
 Lifting too fast:
 Creates momentum which can again decrease the muscle contraction by
displacing stress to the joints, increasing the risk of injuries.
• Should repetition tempo be intuitively changed? It depends!
 When not to?
 In most cases, it is not advisable to manipulate the repetition tempo. However,
make sure that muscles control the eccentrics, not gravity.
 When it can be considered?
 Beginners
 Injuries
 Micro-loading is not possible
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Inter-set rest
period
• Increasing or decreasing inter-set rest intervals has a significant impact on
the performance of subsequent sets.
• Shorter rest period reduces performance in the next set. Fatigue carryover.
• Longer rest period will increase the workout duration.
• Recommendations:
 In low load training, hypertrophy is independent of rest intervals. Thus,
for low load
training shorter rest periods (30-60s) are also fine.
 In moderate to high load training, longer rest intervals (>90s) are
recommended

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