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Remember, high volume training is the phase of periodization which everybody except for people with strength and power goals should be in for the majority of the macrocycle (training year). If You Want to Have the Most Effective High Volume Workouts Here is the Easy WayĬalculating weight training volume is something which is more suited for a supercomputer or biomechanical super genius than you. This just goes to show that the classic formula is very limited. The second example was higher in volume due to longer time under tension. Which of the 2 previous examples do you think would be higher volume? The volume is lower than the first set even though your muscles worked for twice as long. If you lifted the weight 5 seconds per rep and only performed 6 reps of 100 pounds the classic training volume formula would say your volume was 600 pounds. You performed the 10 reps 1.5 seconds each for a 15 second set. The training volume for this set would be 1,000 pounds using the classic formula. You know you can bench press 100 pounds around 10 times.
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Here is an Example of the Effects of Time Under Tension Time under tension is exactly what it sounds like, the amount of time your muscles are working. If you want to simplify the idea of training volume look no further than time under tension. Time Under Tension: The Real Training Volume Indicator If you perform a set of 10 reps in 10 seconds it would be less work than if you perform a set of 10 reps in 30 seconds. It doesn’t take into account time under tension. Yet Another Reason the Basic Formula is Limited These exercises include bench presses, squats, pull ups, clean and press, and more. Multi joint, compound exercises which move the weight a significant distance have a greater effect of training volume because they are obviously more work. From the previous example you can see that all exercises will not contribute equally to overall training volume.
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To determine your actual training volume would be very difficult. Instead of Using a Complex Formula You can Just Use Simple Logic According to the classic weight training volume formula, the volume would be the same as 3 sets of calf raises. It would however be easy for very few to perform 3 sets of 20 back squats with 300 pounds. If you calculated training volume using the classic formula, the training volume would be 18,000 pounds. The scientific definition of work is work = force x distance.īy Omitting Distance You Can See How the Classic Training Volume Formula is Flawedįor example, it would be easy for some to perform 3 sets of 20 reps of calf raises with 300 pounds. The basic formula used to determine training volume has a major flaw. Why the Basic Formula for Weight Training Volume is Limited This is half the weight of the previous set but as you can see the volume is 33% higher. If you lifted 150 pounds for 15 reps and 3 sets, your weight training volume would be 6750 pounds. This may sound like a lot of work, but this is an example of an exercise during a low volume phase. For example, if you lifted 300 pounds for 5 reps and 3 sets, your weight training volume would be 4500 pounds. This very basic formula allows you to see exactly why high volume is more work. The classic formula used to determine weight training volume is to multiply sets x reps x weight.
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How to Determine Basic Weight Training Volume
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Even if you are obese, your training program should mix high volume and low volume periods throughout your training. Remember, the periodization model is the best way to make constant gains without plateau. The low volume of the periodization model is the strength phase. This is yet another reason why nutrition is so crucial. You can have the best training program with high or low volume and if your food intake is not consistent with your goals you will not accomplish them. The word hypertrophy may be misleading to some because high training volume is also best to lose body weight, tone up, get lean, and burn fat. If your goal is to create a stimulus to gain muscle you should perform high volume training. Muscle hypertrophy means the muscle cells grow larger. In the periodization model the period of high volume is called the hypertrophy phase. Each rep your perform adds to the total workout volume. Weight training volume is the amount of work you perform during each workout. What is Weight Training Volume and How You Can Use it to Your Advantage