Training Variables

Training Variables are malleable elements of programming, which can be manipulated to directly influence or cause an outcome.

⁣In this article, we will go over — in great detail — the six most important training variables and how the change of one can affect the others, as well as the system as a whole. ⁣

The first order of business is to define each term in the way that we will be using it moving forward: ⁣

• 𝐕𝐨𝐥𝐮𝐦𝐞- A measure of total work done.⁣
• 𝐃𝐞𝐧𝐬𝐢𝐭𝐲- A measure of the amount of work done in a given time. ⁣ ⁣
• 𝐅𝐫𝐞𝐪𝐮𝐞𝐧𝐜𝐲- A measure of how often a muscle group is trained in a given time. ⁣
• 𝐈𝐧𝐭𝐞𝐧𝐬𝐢𝐭𝐲- A measure of how close to technical failure a set is taken.⁣
• 𝐑𝐞𝐥𝐚𝐭𝐢𝐯𝐞 𝐋𝐨𝐚𝐝- A measure of load used as a percentage of one-rep-max.⁣
• 𝐑𝐞𝐬𝐭 𝐏𝐞𝐫𝐢𝐨𝐝𝐬- A measure of the time taken to recover between sets.⁣

Understanding how the training variables interact with one another requires a deep level of contextual thinking. When we strip away all of the individuality, exercise selection and preferences, we notice trends which allow some broad generalizations to be made on what to expect when manipulating a program. ⁣

Most experienced trainees have a decent, surface-level grasp of these concepts. However, this will be an all-encompassing crash-course. You’ll learn how to tame the underlying complexity, better understand how/when/why to implement structural changes, and be able to manage your programming more effectively and confidently to improve your training in the future.

So buckle-up as we take a very deep and analytical dive into the fluidity and interconnectedness of training variables…