FitBySci

𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐕𝐎𝐋𝐔𝐌𝐄 𝐂𝐔𝐑𝐕𝐄

When it comes to training volume, a great approach to progressing over time is to add more sets and reps as your program moves forward. However, studies have shown that there is a dose-response in training volume and muscle growth. (1,2) This means that there is such a thing as TOO MUCH volume that will actually have a NEGATIVE impact on your gains

Our recommendation is to make small, modest increases in volume as opposed to huge jumps week by week. This is a more sustainable and favorable approach to progressive overload and prevents a huge accumulation of fatigue. 

Continue making these increases until you have reached a point where your workouts have started declining in quality and/or your performance in the gym suffers. This may suggest that you have reached the maximum recoverable volume for your body to handle.

At that point, go into an active recovery phase or deload for 1 week and then begin training at lower volumes again so that you can gradually build yourself back up, and repeat the cycle all over again.

This topic was previously addressed in one of our Research Roundups. Please refer to that video or our full article to get more details, especially regarding the studies that are referenced.

References 📚
1. Schoenfeld BJ et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.
2. Heaselgrave SR et al. Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men.

𝑷𝒓𝒐𝒈𝒓𝒆𝒔𝒔 𝒊𝒔 𝒂 𝒓𝒆𝒔𝒖𝒍𝒕 𝒐𝒇 𝒄𝒐𝒏𝒔𝒊𝒔𝒕𝒆𝒏𝒄𝒚 𝒂𝒏𝒅 𝒑𝒂𝒕𝒊𝒆𝒏𝒄𝒆

One of the most important things to remember when attempting to make a change in your life is that it takes weeks and weeks of consistent hard work and patience.

If you take a look at those who have undergone crazy physique transformations or even Olympic-level athletes, you’ll know that these people didn’t get to where they’re at overnight.

Ask each and every one of them and you’ll learn the truth.

It’s taken hours of practice. It’s taken hours of hard work. It’s taken hours of blood, sweat, and tears.

So give yourself more credit and acknowledge that you are taking the correct steps in making a positive change within your life.

Be patient with yourself. You’ll get there.

🙌 CLIENT TESTIMONIAL 🙌

Our team at FitBySci has worked with clients of different fitness levels. Our individualized coaching programs build a foundation around your starting ability and we work from there. As time goes on, we make adjustments to make sure that your workouts are just right.👍

The thing with coaching is that each and every client is DIFFERENT. Something that works for one person may not work for another. That's why you can't give every single person the SAME EXACT program. That's just not going to work.🙅‍♂️

Coaching should be catered to the individual. Coaches should be working with the individual. Period.💯

That's why our programming works. We listen to your needs, to your wants, to your goals. We give you the RIGHT tools to succeed.

👉Take for example one of our previous clients Anu. She is a fit, working mom who has tons of experience exercising. On top of that she had ongoing shoulder pain/instability. Our focus with her programming was making sure her workouts were challenging while at the same time developing strength and stability in her weakened shoulder. Anu was able to follow our program perfectly and she got amazing results! 💪

Here's what she has to say:
"I love the personalized workout built for me to meet my fitness goals. I had been working out for a while, but this program challenged me, motivated me, and produced results! I saw improved muscle definition and improved strength, and the 6-week program helped me build a routine that I have continued to maintain even after the program ended. The macro diet was easy to follow using MyFitnessPal for tracking. I would highly recommend this program!"

If you want to make a change in your life, reach out to us and we can help you!

Sign up at our website below⬇️
www.fitbysci.com