In Fat Loss 1, workout A-2, I did 3 sets of 15 at 145 lbs. For workout A-3, I did 3 sets of 12 at 155 lbs. Total volume went from 6525 to 5580. Although I went up in weight, my volume was lower. Is this bad? If I would have adjusted the weight to go up in volume, I would have had to put A LOT more weight on the bar. If I am not moving more volume overall, am I not breaking any new records each subsequent work out?
Technically, you're correct, but other things play into it. You are lifting at a higher intensity level for the 12 rep sets, so different neural patterns are being used and you're also affecting different muscle fibers.
Are the rest periods shorter, as well? You may be lifting more weight at a lower recovery threshold (I made that term up). Also, in theory, you may be lifting that weight in less time, so you could be lifting more weight per minute.
don't sweat it. The main point of FL is too create a "metabolic disturbance" and to burn fat. Although your volume may be down, the shorter rest periods are working your body harder and helping you burn more fat.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Does this principle apply to different set/rep schemes?
what principle?
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Total volume. Should the total volume moved using 10 sets of 3 be compared to the total volume moved using 5 sets of 5? If I benched 200 on the 10x3, yielding a total volume of 6000, in order to beat that volume using 5x5, I'd need to bench at least 240, otherwise I am not moving any more weight. I am using different muscle fibers as mentioned by Lost Dog, but does the principle of moving more weight in volume or you're not breaking any new records apply when comparing different set/rep schemes?
Volume not's the only variable. You have to pay attention to intensity(amount of weight being used.
Let's say a lifter's 1RM for the Bench press is 100 lbs.
1 day he does 65 lbs for 3 sets of 15. His total volume is 2925
1 day he does 85 lbs for 5 sets of 5. His total volume is 2125.
On which day do you think he worked harder and worked more muscle fibers.?
Volume isn't the only measure of progress. It's a way to progress, but not the only way.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Is this principal that you're referring to the Chad Waterbury thing about making sure you always are increasing the volume, from week to week?
If so, that doesn't really apply when switching between set/rep ranges, but only when you're following a specific progression.
You can't increase volume forever, unless you do it painfully slow. Instead, think of it as 10 steps forward, 9 steps back, 10 forward, 9 back.
Now, in your 3-4 week routine, you're increasing from week to week, but at the end, you switch exercises, sets, reps, rest times, etc. (is there an etc, or am I done?). So, you've done a 4x6-ish pattern on the bench for 4 weeks. Then, you switch to 3x8. That first week's volume will likely not be higher than week four of the previous routine.
Not to mention the concept of backoff weeks. Obviously, that week will be lower volume.
Volume 15 reps to 12 reps
Linear Mode
