When self-programming, most powerlifters forget to consider how to ramp up and properly taper this key variable
Training volume is a crucial aspect of powerlifting that refers to the total amount of work performed during a workout or training session. It is a measure of the number of weight, reps and sets performed for a particular exercise, and is one of the key factors that determine the effectiveness of a powerlifting program.
When it comes to powerlifting, it is important to focus on maximizing strength and muscle mass, rather than endurance. The goal is to lift as much weight as possible for one rep, rather than performing a high number of reps with a lighter weight. This means that powerlifters need to prioritize heavy weights and low reps, rather than focusing on high volume training in most training phases.
However, this does not mean that training volume is not important for powerlifting. In fact, training volume plays a crucial role in helping powerlifters to build strength and muscle mass. When volume is properly managed, it can lead to significant improvements in overall performance and one rep max.
Training volume can help to improve the neural adaptations necessary for strength. The nervous system plays a crucial role in powerlifting, as it is responsible for coordinating the contraction of muscle fibers during a lift. The more volume a powerlifter performs, the more opportunities they have to improve their neural adaptations and become stronger. In essence, we are “greasing the groove” with more and more reps which can be a powerful tool for developing technical prowess (at least with moderate weights).
It is important to note that too much training volume can have negative consequences for powerlifting performance. Overloading the muscles with too much volume for extended periods of time can lead to muscle fatigue and decreased strength (overreaching), which can negatively impact performance. In addition, too much volume can also increase the risk of injury, as powerlifters are pushing their bodies to the limit and exposing themselves to increased stress.
The more you advance as a powerlifter, the more delicate the balance is between getting enough volume in at the right time to stimulate adaptations but being recovered enough from said volume to perform.
To ensure that training volume is optimized for powerlifting performance, it is important to use a systematic approach to volume management. One such approach is the use of periodization, where the volume of training is gradually increased over time (see the 20-Week SYPT Program here using password StartingPL for an example of this). This allows powerlifters to gradually adapt to the increased demands of their training program, reducing the risk of injury and promoting optimal performance.
It is also important to tailor training volume to the individual needs of each powerlifter. Factors such as experience level, injury history, biological and training age, diet, sleep and training phase should be taken into consideration when determining the optimal volume of training. Largely this is a trial and error process and should be individualized to the lifter.
In conclusion, training volume is an important aspect of powerlifting that can have a significant impact on performance. By using a systematic approach to volume management and tailoring it to the individual needs of each powerlifter, it is possible to achieve optimal results while reducing the risk of injury. Ultimately, the key to effective training volume is finding the right balance between stimulating muscle growth and avoiding overloading the muscles, which can lead to decreased performance and increased risk of injury.
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