![]() While each workout contains identical volume (25 reps), adding in the load gives you a much better measure of how challenging the workout actually is. 5 sets x 5 reps x 400 pounds = 10,000 pounds total workload.5 sets x 5 reps x 200 pounds = 5,000 pounds total workload.Using this equation, here's how two different workouts done with the 5x5 scheme would look: Instead of sets x reps, the new formula is: Most people are familiar with total volume (sets x reps), but a critical piece of the puzzle is the load, which dictates the intensity. Calculate More Than Just VolumeĪnother way to gauge how hard you trained is to actually calculate the total stress of the workout. While it's not perfect, this helps you assess how you feel on any given day, regardless of how much weight you're lifting, and whether or not you need more time off between workouts. Use a 1-10 scale to rate how difficult a session is, with 10 being a grueling workout, 9 being a really tough workout, 8 being a challenging workout, and so on. Find the right products to help you get to sleep faster, stay asleep longer, and combat stress.* But when it's time to relax and recover with deep, restful sleep, you need your PNS working at a high level.ĭon't let stress throw off your gains. When you want to train hard, you need to be able to crank up your SNS and push weight. If you want to chill out, relax, and recover, you need to activate the PNS. Parasympathetic nervous system, or PNS, is the "rest and digest" branch.If you want to run fast, jump high, or lift heavy, you activate your SNS to help you do it. Sympathetic nervous system, or SNS, is the "fight or flight" branch.The nervous system-namely, the autonomic nervous system, or ANS-consists of two branches: Muscles need electrical impulses to drive contraction, relying on the nervous system to fire. This means you can't just think about recovery at the muscular level, you have to consider what exercise does to the entire body. Lifting weights at the gym stresses your body, which then responds via various mechanisms to restore your body to its preferred "balanced" state. Recovery is not just about performance in the moment it's also your body's ability to overcome and adapt to stress after exercise or competition. What Is Recovery and How Do You Monitor It? ![]()
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