Volume is how much you weight you lift during an exercise session, the number of repetitions performed during a session or the total time aerobic training is performed. Training with a challenging volume is a prerequisite of physical achievement.

As your body adapts to a certain level of training, the training intensity must also change. The Truestar Exercise Plans have been designed with a progressive increase in the training demand. This increase may occur from week to week or phase to phase depending on your chosen goal, training level and current level of fitness. The Body BACK Challenge methodically changes the training demand or gives you the opportunity to change the training demand at your own pace.

To avoid overtraining and possible injury, you must be completely adapted to one level of training before you increase your volume of activity. A drastic increase in volume can lead to fatigue, low training efficiency and insufficient muscle work. The volume of training should be increased at your own level of comfort and adaptation.

If your volume of training feels right and comfortable, continue the program until you are ready for a change. Remember, that continuous activity is the second cornerstone of a healthy lifestyle in the Body BACK Challenge. Progressively increasing the volume is important for continual gains; however, performing activity at your comfort level is also important. Just exercise regularly and the results will follow.

Volume can be progressed by increasing any one of the following variables:

• Total number of sets
• Total number of repetitions
• Total number of exercises performed per session
• Total number of sessions performed per week