In this article:
A quick talk on training volume.
An outline of Forced Volume Training
How and when to use Forced Volume Training.
Defining success while using Forced Volume Training
What is Training Volume?
Before I get into the details of this article’s training method, I’d like to define training volume. Volume is a count of how much work you’re doing in the gym. In our case, it’s in the weight room, so we’re focused on how many total pounds we’re moving per exercise. This is our particular measure of training volume.
As an example, if I hit an exercise for 3 sets of 10 reps with 100lbs, I’ve performed 3000lbs of training volume. This can be figured by multiplying the number of reps performed by the amount of weight used.
In this example, I performed 30 total reps (3 x 10 = 30) with 100lbs of weight, which gives me the 3000lb total (30 x 100 = 3000).
As you can see, every exercise you complete in the weight room will have a total volume associated with it.
In order to make progress in muscle growth and strength, as well as total work capacity, it’s important to stay focused on increasing training volume over time.
This is easier said than done, as it’s hard work to continually do more. What if there was a training method that forced you to hit a total volume target and also gave you multiple opportunities to mentally and physically challenge yourself each time you hit the gym?
I’m here to tell you there is a method that fits this bill. I call it Forced Volume Training and the rest of this article will be dedicated to teaching you how it works and helping you put it to use in your training.
What is Forced Volume Training and How Does It Work?
Forced Volume Training (FVT) is an advanced training method, which ensures increased volume from one training session to the next. This increased training volume produces gains in muscle size, strength, and work capacity.
FVT accomplishes this by not allowing you to move to your next exercise until you complete a pre-determined number of total reps with a pre-determined weight per exercise.
I’ve personally been using FVT for several years, as it’s introduced during Phase 3 of my GST SIZE program.
Example time! Imagine the first exercise of your Press Day is the Incline DB Press and your program calls for 3 sets of 10 reps.
If you’re training hard, you use a weight that challenges you and pushes you harder and harder as you near the end of each set. With this traditional method, a successful set will stop at 10 reps, even if you have extra energy in the tank. A perfect scenario would result in you completing all 3 sets for 10 reps.
As we know, things rarely go perfectly, so let’s assume you didn’t hit 10 reps for all three sets. Let’s assume you managed 10, 9, and 7 for your rep counts, leaving you four reps short of your total 30-rep goal.
This is where FVT comes in. FVT requires you to hit that 30-rep goal before moving to the next exercise.
In this example, that would look like hitting a fourth set with a goal of completing four reps. Why four? Here’s why:
The total rep goal for the day was 3 x 10, or 30 total reps.
You hit 10, 9, and 7 during your three sets, or 26 total reps.
With a goal of 30 and only 26 completed, 4 remain.
So, before moving to the next exercise, you’d grab those dumbbells four a fourth set, knock out four reps, and officially complete your 30 total reps and total training volume goal for the Incline DB Press before calling it good.
A New Acronym Arrives: AFSAP
Now that I’ve explained the basic principle of FVT, another acronym is here! Not to be confused with AMRAP, this new acronym is AFSAP, standing for As Few Sets As Possible. Applying this term to our example above, the goal becomes to complete 30 reps of the Incline DB Press in AFSAP.
This changes things a little, as it no longer places a limit on how many reps you can complete per set. If you reach the 10th rep during your first set, and feel strong and ready for more, you can keep going as you work closer and closer to your goal of 30 total reps.
Completing those 30 reps may take two sets, five sets, or any number of sets. Regardless of the number of sets it takes, 30 reps must be reached before moving on.
What’s the result? You’re forcing the goal number of reps to be completed with a pre-determined weight, forcing a certain total amount of volume to be achieved.
FVT Rep Ranges
When it comes to my programming, exercises are performed with rotating rep ranges. This allows those who use my programming to experience the benefits of each major rep range (high, medium, low). Here are my definitions of each range:
Rep Scheme 1: High-Reps - 3 x 20
Rep Scheme 2: Medium-Reps - 3 x 10
Rep Scheme 3: Low-Reps - 4 x 5
This is how I apply FVT to each of those rep ranges. The total rep goals are as follows:
AFSAP 60 Total Reps: This protocol coincides with high-rep weight training and the goal is to complete 60 reps in total, equaling the volume met through 3 sets x 20 reps; Scheme 1.
AFSAP 30 Total Reps: This coincides with medium-rep weight training and the goal is to complete 30 reps in total, matching the volume met through 3 sets x 10 reps; Scheme 2.
AFSAP 20 Total Reps: This coincides with low-rep weight training and the goal is to complete 20 reps total, equaling the volume met through 4 sets x 5 reps; Scheme 3.
As a quick note, I recommend this basic rep rotation for beginners, as well as anyone who likes to keep things feeling different from week-to-week:
Week 1: Scheme 1
Week 2: Scheme 2
Week 3: Scheme 3
Week 4: Repeat
Continue this rotation for as long as you like. It won’t stop working if you’re working hard in each rep range.
What Defines a Successful FVT Performance?
When talking about traditionally-performed exercises, a successful day would be one where you complete every goal rep of every set. Sticking to our 3 x 10 Incline DB Press example, success would be hitting all three sets for 10 reps each.
Once you reach that mark of success with a particular weight, you move up to a heavier weight the next time the Incline DB Press for 3 x 10 shows up in your program. For example, if you successfully hit 3 x 10 with a 50lb dumbbell in each hand, moving to the 55s next time would be the right move.
Here are summarized guidelines for adding weight to traditionally-performed exercises:
If you completed all your goal reps during the previous workout, increase the weight and try to hit all your goal reps with the increased weight.
If you did not complete your goal reps during the previous workout, keep the same weight and try again to hit all your goal reps.
Now, these are great guidelines for traditional training, but FVT is non-traditional and the only two definite variables in play are the weight to use and the total number of reps to complete before moving to the next exercise.
This means that the guidelines for adding weight to a traditionally performed supplement exercise can’t be used. The guidelines for adding weight to FVT exercises center around how many sets it takes to reach the goal rep count.
The guidelines are as follows:
Requirement Completed
AFSAP 60 Total Reps: If you complete all your goal reps in 3 sets or less, next time you may increase the weight.
AFSAP 30 Total Reps: If you completed all your goal reps in 3 sets or less, next time you may increase the weight.
AFSAP 20 Total Reps: If you completed all your goal reps in 4 sets or less, next time you may increase the weight.
Requirement Not Completed
AFSAP 60 Total Reps: If you did not complete 60 total reps in 3 sets or less, keep the same weight and try again next time.
AFSAP 30 Total Reps: If you did not complete 30 total reps in 3 sets or less, keep the same weight and try again next time.
AFSAP 20 Total Reps: If you did not complete 20 total reps in 4 sets or less, keep the same weight and try again next time.
Although the above guidelines might seem complicated, they’re really not.
Just record your weight, sets, and reps for each FVT exercise in your program and when it comes time to make a weight adjustment, compare the total number of sets it took you to reach your goal reps with the guidelines above.
Examples are great for teaching, so I’m breaking one out. Imagine a previous workout called for Barbell Squats at AFSAP 30 Total Reps with 185lbs. Continue to imagine you completed your sets/reps as follows: 185 x 12, 9, 7, and 2.
You can see 30 reps were completed, but it took four sets to get there. According to the AFSAP 30 Total Reps guideline above, you did not complete your 30 total reps in three sets or less, so you should keep the same weight next time.
Here’s another example, because two examples are usually better than one. Pretend a previous workout called for Bent Barbell Rows at AFSAP 20 Total Reps with 225lbs. We’ll say you completed those 20 reps as follows: 225 x 8, 6, 6, which is an excellent performance, by the way.
As you can see, 20 total reps were completed, taking just three sets. You completed your 20 total reps in four sets or less, so according to the AFSAP 20 Total Reps guideline above, increase the weight next time.
How Much Weight Should I Add When it’s Time to Move Up?
I’ve illustrated what defines success for an exercise and when to add weight to FVT exercises, but not how much weight to add when that time comes. Traditionally, adding weight can be done according to these two general guidelines:
If the weight you’re lifting falls between 5-100lbs, add 5lbs to the exercise when it’s time to increase.
If the weight you’re lifting is above 100lbs, forget about the 5lb addition and work with a 10lb addition.
Adding weight to your exercises over time is how you make progress in the muscle growth and strength departments. Continually add weight and increase your training volume when possible by following the guidelines above.
You should constantly be asking yourself, ‘Can I safely add weight?’ if the answer is ‘yes,’ add weight.
At this point, you should have a solid understanding of how and when to add weight to FVT exercises.
Should I Apply FVT to All of My Exercises?
Not all of your exercises will get the FVT treatment, but several will. FVT will likely be a new type of training method for you. This style of training allows you to push your personal limits, which I urge you to do. It’s one of the big benefits of this advanced training concept!
Because this method will push you to near, or actual failure, more often, you cannot implement it on all of the exercises in your program at once.
Implement FVT on a maximum of three exercises per training day.
If you don’t listen to this rule, you will run into problems within a short period of time.
How Long Should I Apply FVT to My Programming?
Even with restricting FVT to three exercises per training day, the effects of frequent training to failure and pushing the limits add up and start to hinder performance. For this reason, you can’t perpetually use FVT and it should be performed in blocks.
I don’t recommend running it for more than eight weeks straight. FVT blocks are commonly applied for durations of 4-8 weeks.
Finishing Up
FVT is a great training method to use now and then in your own programming. It can be applied to any weight training program, provided you use it responsibly and in accordance with what I’ve talked about in this article.
When you use it, you’ll love knowing that you have opportunities to find out what you’re really made of with each set. You’ll find yourself doing more reps than you anticipated, which feels great. By trying to get those goal reps done in AFSAP, you’re competing in the gym, not just stopping at a certain rep count.
Forced Volume Training is engaging, rewarding, and it brings the results. Use it the next time you tangle with the iron and find out for yourself!
Have a great day and thanks for reading my article.
Why isn’t the personal trainer paying his rent? He’s squatting.