# @kriis_d on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CxyQTCvp8Gw
- **Gondola URL:** https://gondola.cc/posts/13376758-kriis-d-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/58752cfe48.jpg
- **Posted:** 2023-09-29T18:08:13.000+00:00
- **Account Owner:** Kristen Dunsmore, MS (@kriis_d) — https://gondola.cc/kriis_d

## Caption

Volume load is used to quantify the weight lifted during a workout. It's a way to measure training volume, taking both the weight used and the number of reps into account.

Volume Load= reps x sets x weight.

The problem is that it only measures external training stress. 

Ex 1: 10 sets x 1 rep x 100kg = 1000kg
Ex 2: 1 set of 10 reps x 100kg = 1000kg

Even though the volume is the same for both workouts, our perceived effort will differ. Internal load is what drives adaptations. Perception of effort is an indirect and subjective way measurement of internal load. Measuring metabolic stress is one way to assess internal straining stress. 

This study breaks down how different set configurations affect internal load (PMID: 34132222)

Results:
The 6x4 protocol demonstrated superior mechanical performance (force, velocity, and power) and fewer signs of neuromuscular fatigue. 
The 3x8 protocol led to higher lactate and ammonia levels, a more pronounced decrease in jump height, and more significant impairments in muscle function. 

Utilizing lower repetition sets with shorter yet more frequent rest intervals can mitigate declines in mechanical performance, an essential component to maximizing muscle strength.

This is a first series of collab posts between reformancetraining x empowerlifttraining. Leave a comment for future post ideas! 

#reformance #reformancetraining #empowerlift #empowerlifttraining

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## Tags

empowerlifttraining, reformance, empowerlift, reformancetraining

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