Strength Training Articles

Volume Articles

Articles Tagged with Volume
Starting Conjugate: Enhancing Work Capacity

Starting Conjugate: Enhancing Work Capacity

One crucial aspect of athleticism we focus on is the development of work capacity. Work capacity refers to the training volume and intensity an athlete can tolerate while maintaining a steady recovery schedule and making positive training adaptations. Ultimately, an athlete's work capacity plays a significant role in dictating the level of strength, speed, and fitness an athlete can achieve. 

Thu Nov 09, 2023
Starting Conjugate: Adjusting Accessory Training Volume

Starting Conjugate: Adjusting Accessory Training Volume

Accessory exercise training makes up a considerable amount of our overall weekly training volume. At Westside, we follow a training rule called the 80/20 rule. This rule states that 80% of our training volume will be made up of accessory exercises intended to further improve strength, increase muscle mass, and target weak muscle groups. On each training day, we will select as few as two or as many as five to six accessory exercises to accomplish these training goals.

Mon Oct 23, 2023
Starting Conjugate: Repeated Effort Bench Press

Starting Conjugate: Repeated Effort Bench Press

The repeated effort method is the method most responsible for ensuring an athlete maintains an optimal level of training volume every week. Unlike the maximal and dynamic effort methods, which are trained on specific days, the repeated effort method is utilized every training day. Why? Because it allows us a way of keeping our volume at the right level and focusing on the development of weak muscle groups. 

Tue Jan 10, 2023
Base Building: Lower Body Main Exercises

Base Building: Lower Body Main Exercises

A beginner must start with basic movements to bring up absolute strength and improve muscle mass. We achieve this by relying primarily on two of the three methods used in Conjugate training; the max effort method and the repeated effort method. 

Wed Sep 07, 2022
When to Use 5 x 5

When to Use 5 x 5

The 5 x 5 set and rep scheme is a classic strength training approach. Although not optimal for true dynamic effort work, the muscular endurance and hypertrophy benefits associated with 5 x 5 make it a worthy trade—a bit less dynamic effort training effect, but a bit more accumulated volume and hypertrophy.

Fri Aug 26, 2022
The Importance of Calf Training

The Importance of Calf Training

One muscle group that athletes must address is the calves. The calf muscles play a tremendous role in athletics and should be a prioritized muscle group in any training program. As mentioned above, joint stabilization is critical regarding dynamic movement and power output. Without strong calves supporting the ankles and knees, an athlete is at greater risk of injury.

Mon Jul 11, 2022