Lifting Him up

Volume and load thoughts

I started the Starr/Pendlay Advanced 5 x 5 on Monday. While I wasn't sore, I was noticably tighter. I was perplexed as my starting weights are far lighter than what I finished my last 5 x 5 . I was thinking through this and came to the conclusion that while the weight is, for the moment, lighter, the volume is higher leading to an increased tonnage.

Let me use my squats as an example. My last Heavy Lift on the pervious 5 x 5 was 5 sets of 5 reps ramping up to 200lbs for a total tonage of 3750lbs. This was after 6 weeks of lifting on this routine. My first set of this current 5 x 5 was 5 sets of 5 reps at 150lbs for a total tonage of 3750lbs. While I am lifting 50lbs less weight per set, the increased volume raised the tonnage. This increase in tonnage taxes the body harder, causing me and my muscles to feel the work. The tonnage lowers in four weeks as I will shift back to heavier weights but less volume. That is the beauty of this periodization. If I continue on this routine, I would then shift back to an increased volume/ tonnage after week 9. The concept is interesting. You should examine your routine and consider increases (periods) of increased volume to shock you rmuscles a bit.