Optimize Your Training Program: The Science of Volume Distribution

The Right Way to Design Your Training Program

Many lifters make a common mistake when designing their training programs. They start by choosing a training split, then try to fit exercises, volume, and frequency into that predetermined structure. This approach is backwards and can limit your progress.

Instead, the optimal way to design a training program is to:

1. Determine your goals (strength, muscle growth, fat loss, etc.)
2. Select the ideal program variables to achieve those goals:
   • Volume
   • Frequency per exercise
   • Frequency per muscle group
3. Create a training split that accommodates those variables

By focusing on the key variables first, you ensure your program is optimized for your specific goals. The resulting training split may be a common one like push-pull-legs or upper-lower, or it may be a custom split without a standard name. The important thing is that the structure serves your goals, not the other way around.

The Overlooked Factor: Volume Distribution

When discussing training frequency and volume, one critical factor is often neglected: how that volume is distributed across the week. Recent research suggests that this distribution can have a significant impact on your results.

The Zourdos Study: A Closer Look

A compelling study by Mike Zourdos and colleagues examined this concept using competitive powerlifters as subjects. The researchers designed a program with full-body workouts on Monday, Wednesday, and Friday. Both groups followed this basic structure:

• Monday: "Hypertrophy" day (higher volume)
• Wednesday: Either "Power" or "Strength" day
• Friday: The remaining type of workout

The key difference between the two groups was the order of the workouts:

1. Group A: Hypertrophy - Power - Strength
2. Group B: Hypertrophy - Strength - Power

At first glance, you might assume that since the total volume and effort were the same, the results would be identical. However, the study revealed some surprising findings.

Workout Details

To fully understand the implications, let's break down each type of workout:

1. Hypertrophy: 3-5 sets of 8 reps at 75% of 1RM
   • Relatively high volume, moderately challenging
2. Power: 3-5 explosive singles at 80-90% of 1RM
   • Low volume, less fatiguing
3. Strength: 3 maximal sets at 85% of 1RM
   • Higher intensity, more challenging

The Results: Power in the Middle Wins

Contrary to what some might expect, the group that performed their power workout in the middle (Group A) achieved substantially better gains. The reason for this comes down to optimal volume distribution across the week.

Why It Works

1. Recovery Time: By placing the less demanding power workout between the more challenging hypertrophy and strength days, lifters had more time to recover from the higher-volume sessions.

2. Performance on Key Days: With better recovery, participants could perform at a higher level during their strength workouts, which are crucial for powerlifters.

3. Higher Work Capacity: The group with more evenly distributed volume was able to handle significantly higher work volumes and repetition volumes.

4. Strength Gains: These higher training volumes correlated directly with greater strength improvements.

Statistical Significance

While the strength gains were statistically significant only for the bench press, the trend was consistent across all lifts:

• Total Wilks score
• Squat strength
• Deadlift strength

Considering this study involved competitive powerlifters over just six weeks, the magnitude of the difference is particularly noteworthy. Well-trained athletes typically see smaller margins of improvement, making these results even more impressive.

Applying Volume Distribution to Your Training

The insights from this study have broad implications for program design, even if you're not a competitive powerlifter.

For the Average Lifter

If you don't have specific exercises or days that are significantly more important than others (which is the case for most recreational lifters), you should aim to distribute your training volume relatively equally across the week.

Benefits of Even Distribution

1. Increased Total Volume: When you spread your work across multiple sessions, you're often able to handle a higher total volume. For example, splitting 9 sets of chest work across three days instead of doing them all on "National Bench Press Day" typically allows for more total work.

2. Better Recovery: Spacing out your volume gives each muscle group more time to recover between sessions, potentially leading to better performance and reduced injury risk.

3. Consistent Energy Levels: By avoiding extreme highs and lows in daily training volume, you may find it easier to maintain consistent energy and motivation throughout the week.

The Case for Full Body Workouts

Full body workouts naturally achieve an even distribution of volume across the week. This approach can be particularly effective for:

• Beginners looking to build a foundation of strength and muscle
• Intermediate lifters aiming to increase their training frequency
• Advanced lifters who want to optimize their volume distribution

However, it's important to note that for most beginners and many intermediate lifters, the specific split (e.g., bro split, push-pull-legs) is less critical. Consistency and progressive overload are typically more important factors at these stages.

The Importance of Training Frequency

Training frequency primarily matters because of its effect on total training volume. Higher frequency allows you to:

1. Be fresher for each exercise
2. Potentially handle more total volume over time
3. Practice movements more often, potentially improving technique

Who Benefits Most from Higher Frequency?

The benefits of increased training frequency and optimized volume distribution are more likely to be significant for:

1. Well-trained lifters
2. Those doing substantial training volumes

If you're only doing a few sets per muscle group, the distribution across the week is less critical. However, as your volume increases, spreading it out becomes more beneficial.

The Research on Training Frequency

Most studies comparing different training frequencies find either no significant difference or a slight advantage to higher frequencies. The studies that do show significant benefits for higher frequencies tend to share some common characteristics:

1. They involve well-trained subjects
2. The programs include higher overall training volumes
3. The higher frequency allows for greater total volume

This aligns with the principle that training frequency is primarily a tool to optimize volume and recovery, rather than being inherently superior on its own.

Practical Applications

Based on the research and principles discussed, here are some practical ways to apply these concepts to your training:

1. Audit Your Current Program

Take a look at your current training split and assess:

• How is your volume distributed across the week?
• Are there any days that are significantly more demanding than others?
• Could you benefit from spreading out the work more evenly?

2. Experiment with Frequency

If you're currently training each muscle group once per week, try increasing the frequency to 2-3 times per week while maintaining or slightly increasing your total volume.

3. Consider Full Body or Upper/Lower Splits

These training splits naturally lend themselves to more even volume distribution. They can be especially effective if you're looking to increase your training frequency.

4. Pay Attention to Recovery

As you adjust your volume distribution, pay close attention to how you feel. Are you recovering better between sessions? Has your performance improved on key lifts?

5. Periodize Your Approach

You don't have to stick to one distribution model year-round. Consider using different approaches in different training phases. For example:

• Use a more concentrated volume approach during a hypertrophy phase
• Switch to a more evenly distributed approach during a strength-focused phase

6. Customize Based on Your Schedule

While even distribution is generally beneficial, it's essential to create a program that fits your lifestyle. If you can only train 3 days a week, focus on optimizing those sessions rather than forcing a less practical 5-day split.

Advanced Considerations

For those who really want to dive deep into optimizing their training, consider these advanced strategies:

1. Exercise Selection and Order

When distributing volume across the week, think about how exercises complement or interfere with each other. For example:

• Pairing antagonist muscles (e.g., chest and back) can be efficient
• Consider the fatigue generated by compound movements when planning assistance work

2. Intensity Cycling

Even within an evenly distributed volume approach, you can cycle intensity to create periods of higher and lower stress:

• Use lighter weights and higher reps early in the week
• Progress to heavier weights and lower reps later in the week

3. Autoregulation

Implement autoregulation techniques to fine-tune your volume distribution based on your day-to-day readiness:

• Use RPE (Rate of Perceived Exertion) scales to gauge effort
• Employ techniques like flexible daily undulating periodization

4. Specific Adaptations

Consider how volume distribution might affect specific adaptations:

• Higher frequency might benefit skill acquisition for technical lifts
• Lower frequency but higher per-session volume might be advantageous for certain hypertrophy mechanisms

Potential Challenges and Solutions

While optimizing volume distribution can be highly effective, it's not without its challenges. Here are some common issues and how to address them:

1. Time Constraints

Challenge: Spreading volume across more sessions might require more frequent gym visits.

Solution:

• Use shorter, more focused workouts
• Combine cardio or other activities with your strength training
• Consider home workouts for some sessions

2. Equipment Availability

Challenge: You might not have access to all the equipment you need for every session.

Solution:

• Plan workouts based on equipment availability
• Use alternative exercises that target the same muscle groups
• Invest in basic home equipment for supplementary workouts

3. Motivation for Frequent Training

Challenge: Some people find it harder to motivate themselves for more frequent, but potentially shorter, workouts.

Solution:

• Set clear goals for each session
• Track progress to see the benefits of the new approach
• Find a training partner or online community for accountability

4. Balancing Volume and Intensity

Challenge: Distributing volume can sometimes lead to a decrease in per-session intensity.

Solution:

• Use techniques like ramping sets to include both volume and intensity
• Periodize your training to include both high-volume and high-intensity phases
• Use autoregulation to push harder on days when you feel strong

Conclusion: The Power of Optimized Volume Distribution

The way you distribute your training volume across the week can have a significant impact on your results, especially as you become more advanced in your training. By focusing on even distribution and appropriate frequency, you can potentially:

1. Increase your total training volume
2. Improve recovery between sessions
3. Enhance performance on key lifts
4. Accelerate strength and muscle gains

Remember, the ideal distribution will vary based on your goals, experience level, and individual response to training. Don't be afraid to experiment and adjust your approach based on how your body responds.

Whether you're a competitive powerlifter aiming for new PRs or a recreational lifter looking to optimize your physique, paying attention to your volume distribution can be a game-changer in your training program.

By applying the principles discussed in this article and staying consistent with your efforts, you'll be well on your way to achieving your fitness goals. Keep training smart, stay patient, and enjoy the process of continual improvement in your strength and physique journey.

Article created from: https://www.youtube.com/watch?v=Dj8AEVUC308