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Welcome back to Between Two Racks with the Kilo Crew! In this episode, we dive deep into the fundamental concepts of volume, intensity, and frequency in training programs. We define each variable and discuss how to prioritize them depending on training goals such as hypertrophy, strength, and power. The episode also explores the hierarchy among these variables, the importance of balancing them for optimal results, and the methodology behind adjusting them based on individual client needs. Whether you're planning for a new client or adjusting an advanced trainee's program, get practical insights on how to customize training volumes and intensities for effective long-term results.

00:00 Introduction to Volume, Intensity, and Frequency

00:20 Defining Volume, Intensity, and Frequency

01:57 Prioritizing Variables for New Clients

04:43 Hierarchy and Context of Training Variables

06:28 Intensity and Training Targets

19:47 Volume Prescription and Client Adaptation

27:28 Understanding Volume Tolerance and Genetic Limits

28:28 Balancing Volume and Intensity for General Population

29:04 The Importance of Program Design and Periodization

31:33 Advanced Training Strategies and Volume Management

32:51 Periodization Models for Optimal Recovery

35:25 Using Buffers for High-Quality Training

39:51 Training Novices with Sub-Maximal Loads

41:39 Monitoring Training Loads and Adjusting Variables

43:23 Studies Confirming Volume and Hypertrophy

45:54 Balancing Hypertrophy and Performance

53:59 Final Thoughts on Volume and Training Strategies

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