Why Manipulating Volume vs. Frequency is a Better Option

When it comes to programming, fine tuning your training variables is essential for making continuous progress. Volume and frequency are two primary drivers that coaches and lifters can adjust. Both are obviously crucial, but in my experience manipulating volume before frequency often proves more effective for individual lifts.

Volume vs. Frequency:

Volume: Refers to the total amount of work done, usually calculated as sets x reps x weight.

Frequency: Refers to how often you perform a particular lift in a given time frame, typically a week.

Why Prioritize Volume Adjustments?

1. Gradual Adaptation: Increasing volume allows for a less aggressive change and a more gradual adjustment. For example, if a lifter currently performs 3 sets of squats twice a week, adding another set per session increases the overall workload without drastically changing the routine.

- Example: If a lifter’s current squat volume is 3x5 at 80% twice a week, a volume increase could look like 4x5 at the same intensity. This incrementally raises the workload while maintaining recovery balance.

2. Recovery Management: By manipulating volume, you can control the recovery demands more precisely. Adding sets and reps incrementally helps in monitoring fatigue and ensuring adequate recovery.

- Example: For deadlifts, instead of jumping from 1 to 2 sessions per week (which could be taxing), increasing from 3x3 to 4x3 at the same weight manages recovery better.

3. Progressive Overload: Volume increases are a very straightforward method to implement progressive overload.

- Example: A bench press program could progress from 4x5 to 5x5 at a given weight, ensuring the lifter handles more total tonnage over time.

When to Manipulate Frequency

1. Plateau Breaking: When a lifter hits a plateau despite volume adjustments, increasing frequency can provide the necessary stimulus.

- Example: If a lifter’s squat has stalled despite increasing volume, adding an extra squat session focused on technique or speed work can help break the plateau.

2. Skill Refinement: Increased frequency helps in skill acquisition and technical improvement, especially for beginners or intermediates.

- Example: A beginner level lifter might benefit from bench pressing three times a week with varied intensities and volumes to improve form and muscle memory.

3. Specific Periods of Training: During peaking phases, increased frequency can help acclimate the lifter to handling heavier loads more frequently.

- Example: In the final weeks leading up to a competition before tapering, a lifter might squat three times a week, with one session focusing on heavy singles, one on moderate volume, and one on lighter, technique-focused work.

Practical Implementation Tips

Volume First Approach:

- Start by adding an additional set or a few extra reps per session.

- Monitor the lifter’s response in terms of performance and recovery.

When to Increase Frequency:

- Consider frequency adjustments after exhausting volume increases.

- Use frequency changes strategically, such as during deload weeks to maintain movement patterns without excessive fatigue.

Conclusion

While both volume and frequency adjustments are vital tools in powerlifting programming, prioritizing volume changes first provides a more controlled and gradual approach to increasing workload. This is a method I’ve used for years and has helped to manage recovery and ensure a consistent application of progressive overload. Frequency adjustments should be employed when addressing plateaus or during specific training phases. By understanding and manipulating these variables effectively, lifters can continue to make steady progress while minimizing the risk of overtraining and injury.

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