Recently we have talked about the relationship between quality and intensity, as well as the relationship between intensity and volume. Today we will be looking at quality versus volume and how to get the most out of your workouts by leveraging this concept!
We’ve said it before, and we’ll say it again. Quality is the most important thing. It keeps us safe and healthy and constantly progressing in the right direction. We would rather see 1 perfect rep than 10 subpar reps. So how does volume come into play with this idea of quality?
Once we have established good quality movement on say, the air squat. We want to then begin to introduce some additional volume. If you can do 1 perfect rep, the next goal is 2 perfect reps. The reason behind this is that we want to reinforce quality movement patters to keep you safe and healthy. The way we do this is through muscle contractions over time. If you do a lot of really poor-quality squats for years, you will run into limitation from reinforcing poor movement patterns. If you instead focus on quality movements and then increase the volume of those quality movements, you will be reinforcing quality movement patters.
So how do you do this practically? Start with any movement you wish to improve upon. Film yourself for feedback if you like and do a set of 10 reps with a nice controlled tempo. If you want to improve your squat, do 10 air squats. If you want to improve your bench press, do 10 push-ups, if you want to improve your deadlift, do 10 reps with a broomstick. After doing your 10 reps, review the film and see at which point your technique began to deteriorate. Let’s say for example, after your 3rd air squat, you notice that your knees begin to cave inward. That let’s us know what your tolerance is. Then begin doing sets of 3 air squats with perfect form. When that is doable, increase to 4, then 5, then 6 reps and so on. By increasing the volume of the movement, you are reinforcing good habits!
Start light and check your ego. This is all about moving better and staying healthy for the rest of your life. Your ego may tell you to load up to your max weight. DON’T. Not until you have done plenty of reps to reinforce the patter. Once you master the air squat, then add an empty barbell and go through the same process over again, increasing volume as your technique allows you to. Once mastered, up the weight and continue. This is a long process but will serve a lifetime of fitness for you!
If you need some additional guidance and accountability on this, book an intro and one of our coaches will help you out. You can do that here: