57: 5 Things You Need to Know about Workout Volume if You Actually Want to Get Toned
5 Things You Need to Know About Workout Volume to Achieve Your Toned Physique
When it comes to getting toned and sculpted, many women often find themselves stuck in the cycle of repeating the same workouts, hoping for results that never seem to come. The problem? They’re focusing on the wrong things or not giving their body the right stimulus it needs. In Episode 57 of the Broads Podcast, Tara dives into the crucial concept of workout volume—a vital piece of the puzzle for muscle growth and achieving the toned physique you’ve been working towards.
So, what’s the big deal with workout volume, and why is it the missing link to your fitness goals? Let’s break it down.
What is Workout Volume and Why Should You Care?
Workout volume is a term often thrown around in fitness circles, but many are still unclear about what it actually means. Simply put, workout volume is the total amount of work you do in a training session. This is calculated by multiplying the number of sets, reps, and the weight you’re lifting.
Sets x Reps x Weight = Total Volume
The volume of your workouts dictates how much stimulus your muscles are getting, and it’s what ultimately leads to muscle growth (and yes, toning) over time. If you want a leaner, more defined body, you need to stop guessing and start calculating your volume in a way that aligns with your goals.
5 Key Insights from Episode 57: Mastering Workout Volume for Toning
1. Volume vs. Intensity vs. Frequency: Understand the Difference
In the episode, Tara breaks down the relationship between volume, intensity, and frequency, and how they each contribute to achieving your fitness goals. Here's the deal:
Volume: The total amount of work done (sets x reps x weight).
Intensity: How hard you work during each set (often determined by the amount of weight you lift).
Frequency: How often you target a muscle group.
When these elements are out of balance, your workouts can fall short. Tara suggests carefully adjusting each of these variables to ensure you're training effectively for muscle growth and toning. It's not about lifting as much weight as you can for as many reps as you can. It’s about having a smart, strategic approach.
2. High Reps with Low Weights Won’t Get You Toned
This is one of the most common misconceptions that Tara addresses in the episode. A lot of women believe that doing countless reps with light weights will get them lean and toned. In reality, this type of training doesn’t provide the muscle stimulus required for growth.
Instead, you need to challenge your muscles with the right amount of resistance. High reps at low weights won’t give you the muscle-building stimulus that’s necessary to create that lean, toned look. You need to use heavier weights with moderate reps to activate and stress the muscle fibers, allowing them to grow.
3. Progressive Overload: The Key to Continued Growth
Progressive overload is the cornerstone of muscle growth. To tone up, you can’t do the same workout with the same weight forever. You need to progressively increase the intensity of your workouts by either:
Adding weight
Increasing the number of reps or sets
Increasing the time under tension (slowing down your reps)
By progressively overloading your muscles, you're encouraging them to adapt and grow stronger, which leads to a more sculpted physique. It's a vital principle that Tara emphasizes in the episode, and one that’s key to avoiding plateaus.
4. How Much Volume Is Enough?
So, how much volume should you be doing to effectively build muscle and get toned? Tara recommends aiming for around 10 to 20 sets per muscle group per week. This amount of volume strikes the right balance, allowing you to stimulate muscle growth without overtraining.
It’s important to listen to your body and avoid excessive volume, as this can lead to burnout and injury. Finding that sweet spot is key to seeing long-term results.
5. Structure Your Workouts for Maximum Impact
Not all exercises are created equal when it comes to volume and muscle-building. Tara suggests focusing on a mix of compound movements and isolation exercises:
Compound movements: These exercises work multiple muscle groups at once and help you lift heavier weights. Think squats, deadlifts, and bench presses.
Isolation exercises: These target specific muscles, such as bicep curls or leg extensions.
Both types of exercises are essential in creating a balanced, efficient training plan that leads to muscle growth and toning.
How Can You Implement This in Your Workouts?
If you're ready to stop guessing and start seeing real results, here’s how to apply these principles to your own training:
Track Your Volume: Start by tracking the number of sets, reps, and weight you’re lifting. If you’re not tracking, you have no way of knowing if you’re progressing.
Gradually Increase Intensity: Use progressive overload. Add weight or reps to your workouts over time. This is the key to continued progress.
Mix It Up: Incorporate both compound and isolation exercises into your routine. This will maximize muscle activation and stimulate growth across all muscle groups.
Rest and Recover: Remember, muscles grow when you rest, not when you're working out. Give your body enough time to recover and rebuild between sessions.
Ready to Take Your Workouts to the Next Level?
Workout volume isn’t just a number to crunch—it’s a game-changer that can make all the difference between a good workout and a great one. It’s time to stop relying on the same old routines and start training smarter, not harder.
Do you track your workout volume? Have you noticed any difference in your results since adjusting your approach? Share your experiences in the comments below—I’d love to hear how you’re incorporating these strategies into your own routine!
Find more from Tara:
Website: https://www.taralaferrara.com/
Instagram: @taralaferrara @broads.podcast @broads.app
Youtube: Tara LaFerrara
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