Strength Training of the Eastern Bloc - Powerlifting. Powerlifting check

Volume Trap

      Now if more volume produces more training effect, why not train like that? So, what do we have to do to get more adaptation to the stimulus? Your reply is more volume over time. Well, training 200x5x10 (reps x sets) from the beginning will take a tremendous amount of time, energy, and willingness, and since most power-lifters are not professional athletes, they simply do not have the time for several hours every single day work out.

      Secondly, the body must first get used to such a high volume. If you jump directly to such a high volume, then you have simply made fewer stress-relaxation adjustment cycles than someone who has been working slowly.

      For clear understanding, your competitor will beat you at 200x5x10 by 7.5 pounds, compared to yours at 200x5x5 and 5 pounds. But by the time you have worked your way up to 5 × 10, you will make 5 × 5 more 5 kilos jumps than the one who makes 7.5 kilos.

Optimum Frequency

      This frequency is thus determined by the volume that you make on a training day and can recover from it, thereby creating an adjustment. Your frequency could be something like twice a week. However, at some point, you will reach the point where you have to put so much volume into a training day that you spend more than 3-4 hours in the studio to make progress. Now it would probably be time to increase the frequency and divide the volume.

      The key is to note the recovery time as well as to do the next workout where the physical performance is at maximum.