How do I properly increase training volume with reps weight and sets overtime? What are some examples?

Increasing Training Volume

To progress in any sport, including badminton, it is crucial to gradually increase training volume. Volume refers to the amount of work done, expressed in reps, sets, weight, and distance. Here are some guidelines:

  • Reps: Gradually increase the number of repetitions in your exercises.
  • Sets: Add more sets to your workout while maintaining intensity.
  • Weight: Lift heavier weights to stimulate muscle growth and strength.
  • Distance: Increase the distance you cover during training runs or swims.

Examples:

  • Reps: Increase squats from 10 to 12-15 repetitions.
  • Sets: Add an extra set of bench press to your workout.
  • Weight: Gradually switch from 10kg to 12-15kg dumbbells for bicep curls.
  • Distance: Increase your jogging distance from 3km to 4-5km.

Considerations:

  • Gradual Progression: Avoid sudden increases in volume, as it can lead to injuries.
  • Recovery: Allow for adequate rest between sets and workouts to facilitate muscle recovery.
  • Intensity: Maintain high intensity throughout your exercises to ensure optimal results.
  • Listen to Your Body: Pay attention to how your body responds and adjust accordingly.

Related Questions:

  • How often should I increase volume? Gradually increase volume every 2-4 weeks.
  • How much should I increase volume by? Start by increasing by 10-15%, then assess your progress and adjust as needed.
  • Is there a limit to how much volume I can increase? Yes, excessive volume can lead to overtraining and burnout.
  • What are the benefits of increasing volume? Improved strength, muscle mass, endurance, and performance.
  • How can I ensure I am increasing volume effectively? Track your workouts, monitor your progress, and consult with a qualified coach if necessary.

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