Free Weights and Machines

The total volume of work can easily be calculated when using free weights or machines. Multiply the weight lifted by the total repetitions per set by the total number of sets performed. For example, if you complete three sets of 10 repetitions of a front lat pulldown using 90 pounds of weight, the total volume for that exercise is calculated as 3 sets x 10 repetitions x 90 lbs. = 2,700 lbs. When you are ready to move on to the next level, you can calculate the new volume to monitor your progress.

It is also possible to calculate the total volume of work for medicine balls and tubing. If you perform three sets of 10 repetitions of chest passes using a 2 kg (4.4 lbs.) ball, the total volume for that particular exercise would be calculated as 3 sets x 10 repetitions x 2 kg = 60 kg (132 lbs). Tubing does not have a quantifiable number to calculate resistance. Instead, assign an arbitrary weight for each color-coded piece of tubing. This will enable you to maintain an accurate assessment of total volume to monitor your progress and calculate the next level of difficulty.