Volume Progression

PRIMARY GOAL: Increase the number of sets performed each week (or across a mesocycle) for a given exercise

For example, the program calls for “Barbell Back Squats- 2×8-12”:

• Week 1:
  • Set 1 – 100×10
  • Set 2 – 100×9
• Week 2:
  • Set 1 – 100×11
  • Set 2 – 100×9
  • Set 3 – 100×8
• Week 3:
  • Set 1 – 100×11
  • Set 2 – 100×10
  • Set 3 – 100×8
  • Set 4 – 100×7

Typically, volume progressions would be used in conjunction with a load/rep progression (i.e. linear, double, or triple).

Increases in volume should be regulated based on week-to-week recovery (rather than explicitly pre-programmed) and should mostly be left for intermediate/advanced athletes.

Caution should be taken with this progression method, as increasing volume (i.e. number of sets) tends to generate more fatigue than increases in loads and/or reps.