According to the Intensity Factor article, in order to get the most out of our exercises, we must train with the maximum level of intensity. Especially exercising each set till temporary muscle failure. To sum up, intensity is the proportion of potential immediate muscle and volitional effort. This refers to “how hard” one is working or “how much pressure” one is putting on their muscles at any one time when exercising. The first step in developing muscle is to stimulate the muscle (s). The reaction is greater the more intense the training stimulus. With this in mind, you should exercise by putting the muscles under as much stress as you can.
But, this is only the beginning. The entire amount of strain placed on the body throughout the exercise and the right length of recuperation time determine how much muscle growth occurs. This article’s goal is to talk about training volume, which adds to the overall demands of your exercise. The quantity of activity done during a session is referred to as volume. This precisely relates to the number of sets done and the duration of each set (Time Under Tension). We must next assess how much stimulation is required to generate development since, in many cases, a single session of stimulation (even one that is quite powerful) may not be sufficient to give the muscles a reason to grow bigger or stronger. To introduce the muscles and body to demands that will result in outcomes, the optimal dosage of intensity and volume (related to each person) is necessary.
Everything extraneous that doesn’t promote progress is redundant and will eventually cause stagnation or, worse, regression. Moreover, too much volume in the form of too many sets is directly accountable for tendinitis, worn cartilage, and joint discomfort. The most rational strategy to training should be to conduct the least amount of exercise required to attain the greatest overall outcomes due to the possible negative effects of high volume. According to each person’s demands, this is achieved by exercising with a high level of intensity and the least amount of volume (number of sets) feasible. The Time Under Tension, or TUT, is another aspect of volume that has to do with how long each set is (TUT). The duration under stress, which measures the length of time the muscles are strained (under tension) throughout a set, is the entire time (in minutes/seconds) a set lasts minus any rest that occurs in between repetitions.
The muscle fibre type of a person determines their optimal TUT. Although some people’s muscles may respond best to sets lasting more than a minute, others could respond better to sets lasting less than a minute. Increases in muscle growth and strength are what we mean by responsive. To simply explain, fast twitch (FT) muscle fibres are enormous in size, create a lot of power, but have little endurance. Muscle strength and growth increases are caused by FT fibre stimulation. Small in size, slow twitch (ST) muscle fibres offer mediocre strength but superior endurance. The majority of us have both fast- and slow-twitch muscle fibres, however the proportions of each vary. As a result, people who have an excess of FT fibres will find it easiest to create muscle, whilst those who do not will have the greatest difficulty doing so.
You should be aware that if a muscle or muscle group does not reach its lower limit TUT, it will not be able to recruit and use all of the essential muscle fibres or to generate the hormonal and physiological conditions for optimum muscular activation. Also, if it is exercised beyond its appropriate TUT, you are not using a weight that is heavy enough to activate your FT muscle fibres or cause the release of hormones that help develop muscle. Similarly, it is crucial to execute the right amount of sets in order to avoid over- or under-stimulating the muscles. Volume must be balanced with other training factors like intensity and frequency in order for your workout to be efficient, successful, and safe. This is a key component of exercise prescription. There are important ramifications to knowing and comprehending how much total volume is necessary and acceptable for certain muscle groups as well as a whole exercise. You may have a successful training career with a lower chance of injury by prescribing the right amount of volume. For more details gw501516