Volume Reduction

Volume will be the biggest contributor to fatigue, so it should (more often than not) be the variable that we attack first to we’re trying to reduce fatigue.

This can be done through: 1) a reduction in total sets, 2) a reduction in reps per set, or 3) a combination of both.

For example:

• Week 1:
  • Squats- 2×8-10 (4RIR) with 100lbs
• Week 2:
  • Squats- 3×8-10 (3RIR) with 1005bs
• Week 3:
  • Squats- 4×8-10 (2RIR) with 110lbs
• Week 4:
  • Squats- 5×8-10 (1RIR) with 115lbs
• Deload:
  • Squats- 3×5 with 100lbs