Determining a Lifters Sensitivity to Training Variables

Throughout my coaching career, I have always operated under the “every individual is different” approach, just as any coach should in my opinion. Aside from just stating “individualized approaches” for strength athletes, what does that actually entail? A critical factor is to determine a lifter’s sensitivity to volume, frequency, and intensity. Once again, the key is to recognize that every lifter responds differently to these specific variables based on factors like training history, muscular composition, recovery capacity, and even life stressors outside the gym. Here’s a breakdown of what I consider when dialing in these factors for an individual lifter.

1. Volume Sensitivity

Volume refers to the total amount of work done, usually calculated as sets x reps x weight. A lifter’s response to volume is largely dictated by their recovery capacity and experience level.

Signs of Low Volume Sensitivity: These lifters can handle high training volumes and thrive on more sets per exercise, multiple accessory lifts, or more frequent sessions per muscle group. They recover quickly and typically show slow but steady strength increases over time.

Signs of High Volume Sensitivity: For these lifters, too much volume leads to burnout, prolonged soreness, or even injury. They respond better to fewer sets but more intensity per set. Higher volume can lead to overreaching quickly.

How to Assess: Depending on training history, I typically start with moderate volume and track soreness, performance trends, and mental fatigue over a few weeks. I’ll add volume progressively and watch how they respond in terms of performance and fatigue. If their lifts stall or they complain of feeling constantly run down, they might have a higher sensitivity to volume.

2. Frequency Sensitivity

Frequency refers to how often a lifter trains a specific lift or muscle group. High frequency programs (like squatting 3+ times per week) have become more common in powerlifting with so many newer less experienced athletes, but not everyone can handle that approach.

Signs of Low Frequency Sensitivity: These lifters recover well between sessions and may even improve when hitting lifts multiple times per week. They show little to no regression in strength between frequent sessions.

Signs of High Frequency Sensitivity: These lifters struggle to recover when lifts are repeated too often in the week. They might experience joint pain or mental fatigue from repeated exposure. They’ll need more time between sessions to fully recover and hit lifts with max intensity.

How to Assess: If a lifter’s performance drops when increasing the frequency of a lift, they may be overly sensitive to that stimulus. In this case, I would reduce frequency while maintaining volume, then reassess.

3. Intensity Sensitivity

Intensity refers to the relative load compared to a lifter’s 1RM. Some lifters thrive on heavy, high intensity work, while others may burn out quickly and progress better with sub max work.

Signs of Low Intensity Sensitivity: These lifters can hit heavy weights (80-90%+ of 1RM) regularly without major fatigue. Their CNS is strong, and they can perform near max sets without significant dips in performance. They need higher intensities to feel challenged and progress.

Signs of High Intensity Sensitivity: These lifters struggle with frequent exposure to high loads and heavy percentages of their 1RM. They may need longer deloads or taper periods to recover from heavy blocks. They may perform better with more sub max work in the 70-85% range, focusing on technical execution and rep quality.

How to Assess: If a lifter’s performance drops after heavy sessions, or they report feeling “fried” after too much high intensity work, they might be more intensity sensitive. I would then drop the intensity a bit and monitor how they perform over the next few weeks.

Practical Application

When programming, depending on the individuals training history and performance trends, I tend to begin with a moderate balance of volume, frequency, and intensity, then adjust based on a lifter’s feedback and performance. A few general guidelines I’ve found over the years:

Novice Lifters: Tend to tolerate more frequency and volume, as the intensity is naturally lower. They need consistent practice with lighter weights to build movement patterns.

Intermediate Lifters: Generally need more refined adjustments. They might be more sensitive to volume and intensity changes as they push closer to their potential or “cieling”.

Advanced Lifters: Often have highly specific sensitivities, with narrower margins for volume, frequency, and intensity adjustments. They may thrive on lower frequencies but higher intensities or need highly customized volume plans to avoid burnout while making incremental gains.

Final Thoughts

Remember, individual lifter sensitivity isn’t static. It can change over time due to external factors like sleep, nutrition, stress, or even competition schedules. I am huge on consistent communication with my lifters, paired with good data tracking, which allows me to refine their programming and help them achieve optimal results without overreaching or undertraining.

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