Understanding (muscle) Volume: 10 reps of 100kg, equal to 100 reps of 10kg?(볼륨재업 영한 자막첨부)
[Solutions for the concerns of every workout beginner / An accurate understanding of volume? 10 reps of 100kg vs 100 reps of 10kg are the same?] The volume is important So what I mean by volume is weight, reps, and sets [Volume=The sum of weight, reps, sets]
Just because volume is important, that doesn’t mean that you can simply calculate the volume numerically… You have to recognize that it is difficult to set the exercise intensity, what that means is For example, doing 10 reps of 100kg and 100 reps of 10 kg are the same 1000kg, but the fact is that their volumes are not the same. To calculate the volume, you need a reference point At points above the reference point, you should give additional points [Since there is an absolute difference in weight, deductions should be made for points under the reference weight, and additional points for those above.]
You need to know that you should give a deduction when calculating the volume when it’s lower than the reference point What the reference point is, for example for the bench press Normally, it’s your height – 100 For example, A person who is 170cm starts from 70kg… If 10 reps of 70kg is 700 points, That means you don’t count 10 reps of 60kg as 600 points. [For bench press, it’s your height -100]
You don’t count 10 reps of 80kg as 800 points, rather, you should give additional points.. You should know this concept Usually, for example, when calculating 1rm A person who can do 10 reps of 70kg, if they were to do 3 reps with 80kg instead, You might think that the volumes are the same, but they’re not. So the mass is not just a matter of how heavy you can go, instead, how you calculate the volume is [How you calculate 1rm and how you calculate the volume are different]
All about calculating the exercise intensity via an objective indicator. It’s not about what you can lift.. If you can do some reps of some weight, that doesn’t mean that you can do other reps of other weight. For example, if you do 10 reps of 100 kg and 15 reps of 80 kg, it means that the volumes are not equal. If you want to catch up to the volume of doing 10 reps of 100kg, with 80 weights Even if a person who can do 15 reps of 80kg, if they do 10 reps of 100kg, the volumes are not the same. You should understand that the volume will match when you do 25 reps of 80kg or something like that. But many people don’t understand that, So they don’t know how to set up the exercise intensity. In the end, you should learn how to calculate the volume The formula I’m making right now is the calculation of volume In fact, each exercise has different reference values And by the reference value Fitness and training should become a science that involves calculations of volume and such. But some people even misunderstand that 10 reps of 100kg and 20 reps of 50kg are the same, So they have a problem in setting the exercise intensity What I’m going to make… I’m working on creating an app [The volume calculation app is soon to be released]
By scoring the intensity of exercise and scoring the volume, What is the same volume as 10 reps of 100kg? When doing 10 reps of 100 kg for 5 sets… When lifting 80kg, how many reps and sets you should do in order to have the same effect, I’ll release it soon. The formula is actually so complicated, so I can’t show you all of it But I can tell you, that they are not the same. So when calculating 1rm or… For each weight, the ability to do the reps is different so you can’t think that the volumes are the same. So taking into account the additional points for points above the reference point, and the deductions for when it’s lower than the reference point, That is the best way to do training properly. I just want to say, as a preview, that there is a way to do volume training properly, that such a method really exists And soon, I will release the official app.