Volume is Paramount

Volume is the number one thing that will drive your performance. Volume is calculated:

Weight x Sets x Repetitions = Volume

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The more volume you do the better; however, note that volume must be increased over time slowly. 

Here is an example of how to program volume: 

Squat 100lbs 3 sets of 5 repetitions 

100 x 3 x 5 = 1500 Volume

We will use this as our starting number.  The next time you workout you want to incrementally increase the volume.

Squat 105lbs 3 x 5

105 x 3 x 5 = 1575 Volume

Notice that all I did was tweak the weight we were Squatting. You can also tweak the sets and repetitions to add volume. 

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You must keep in mind you have to keep you intensity at 65% or more. Refer to my previous blog:

https://www.jkyfitness.com/blog/2018/3/22/intensity

As your volume increases overtime so will your results.

Dedicate & Succeed, 

Justin Kukla