Volume is the number one thing that will drive your performance. Volume is calculated:
Weight x Sets x Repetitions = Volume
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.
You must keep in mind you have to keep you intensity at 65% or more. Refer to my previous blog:
As your volume increases overtime so will your results.
Dedicate & Succeed,