How to figure out Volume and Rest for training plan

 In the first part of this series, we covered the topics of Need Analysis, Exercise Selection, Training Frequency, Exercise Order, 1 RM, and training load and reps. In the final part of this series, we will cover two of the final two topics: Volume and Rest. Volume and rest are two of the more overlooked aspects of building a training plan. Without further ado we will dive into it.

Volume is the total amount of weight lifted in a training session. That is simply the weight multiplied by repetitions and sets. If I bench 200 pounds 10 reps with 3 sets then its 200x10x3 which is 6,000 pounds for that exercise. This is correlated to the eccentric portion of the lift or the negative aspect of the lift. A better way to look at it is when the muscle is stretched. In our benching example when I lower the weight that is the eccentric portion. This is where the muscle tears or microtears and through protein synthesis the muscle grows back bigger. When folks hit a plateau performing eccentric lifts (spotters would help with the concentric portion) is a good way to break through the plateau. Scientifically speaking, the most gains are derived from added sets to the workload. 3x10 is much better for “gains” than one set of 10. For runners the total volume is a bit more complicated as distance and speed is measured into metabolic energy cost. For plyometric exercises this is the number of foot touches or throws that are performed.

So how much volume should I do? Don’t worry I have a chart.

Training Goal	Goal Repetitions	Sets
Strength	6 or less	2-6
Power (Single effort)	1-2	3-5
Power (Multiple effort)	3-5	3-5
Hypertrophy	6-12	3-6
Muscular Endurance	12 or more	2-3

    

*For power exercises volume should be lower since more emphasis is placed on technique.

** These are also recommendations as time dedicated towards a training session trumps allocated sets.

*** These are also allocated towards your core lifts. Accessory lifts may be different.

One of the most overlooked aspects of a training plan is to allocate the proper amount of rest between sets. Having the proper amount of rest ensures the body is ready to perform another set. A simpler method is the relationship between load lifted and rest. The higher the weight then more rest is needed to recover. The rest period is dictated by goals. If the goal is to lift heavy weight then more rest is needed to hit your rep goal. Sometimes rest periods are expressed as W:R meaning work to rest ratios. You might see 1:1 or 1:5 meaning for 1 min of work its 1 min of rest or 1 min of work equals 5 min of rest. These are typically listed for aerobic training. Strength training is typically listed in numerically.  For brevity and clarity I’ll list in easily digestible terms of minutes and seconds.

Training Goal	Rest Period
Strength	2-5 min
Power (Single effort)	2-5 min
Power (Multiple effort)	2-5 min
Hypertrophy	30 seconds to 1.5 min
Muscular Endurance	Less than 30 seconds

 

*For power exercises volume should be lower since more emphasis is placed on technique.

** These are also recommendations as time dedicated towards a training session trumps allocated sets.

*** These are also allocated towards your core lifts. Accessory lifts may be different.

Use this chart as a guide and keep the amount of weight and reps in mind. If I am on the 

lower end of reps then I should be on the lower end of rest inversely If I am lifting heavier weight with less reps then my rest period should be longer.

As you can tell, your goal of training is imperative towards building a complete training plan. Without a goal the reps, sets, rest can all be different. The key towards building a complete plan is to work backwards.