Benefits of total tonnage vs traditional methods?

[NovaFlex]

Was thinking over this today. Can anyone with experience in this area explain it to me? There doesn't seem to be too much info about it online.

5 sets of 6 with 200lbs is more total tonnage than 5x5 with 225. Does that mean it's going to benefit strength / muscle growth more? I'm just confused as to how this is calculated vs traditional methods. And at what % of your 1rm does the total tonnage start to actually effect things? 1000 reps with 1lb isn't the same as 1 rep with 1000 lbs... but the total tonnage is the same.

 

[Docd187123]

Total tonnage lifted for a particular lift is weight x reps x sets. Percent of your max is X% x your max. Total tonnage is a volume metric where as % of max is an intensity metric.

 

[NovaFlex]

Total tonnage lifted for a particular lift is weight x reps x sets. Percent of your max is X% x your max. Total tonnage is a volume metric where as % of max is an intensity metric.

Sorry, I'm at work and don't think I made my question clear. I know what % of 1rm is.. im just confused how calculating total tonnage is helpful

 

[Docd187123]

Sorry, I'm at work and don't think I made my question clear. I know what % of 1rm is.. im just confused how calculating total tonnage is helpful

Bc as you get more advanced you'll need to increase the total tonnage/volume you lift. It's a simple way to track volume although it does have some cons to it as it doesn't take into account intensity.

 

[weighted chinup]

Of course more reps with a lighter load will result in more total tonnage but TT should always be viewed / considered (not calculated) relative to intensity. We can't calculate for this unfortunately but...

For instance,

Chin-ups @ bodyweight (200lbs) x 15 for 5 sets is 15000lbs of TT

but

Chin-ups @ 90lbs @ 200lbs x 5 for 5 sets is only 7250lbs of TT.

If you wanted the bodyweight 5x15 to give you a similar effect as the weighted 5x5, you would have to do more sets then that 5 because relative to it's intensity the chin-ups with weight are simply a greater stimulus despite the fact TT is lower.

This is why it's more 'efficient' to use a moderate RM if your goal is hypertrophy. You can just do the weighted chin-ups instead of having to do an assload of sets with the very low intensity (15rm).

 

[weighted chinup]

The downfall is that we can't really compare TT requirements between varying intensities.

I can't 'calculate' if 15,000lbs of TT performed with a 15RM is an equivalent stimulus too 5,000lbs performed with a 5RM, or if it's 7500lbs, etc. I can give you a good estimate based on my experience, but AFAIK there is no metric for measuring / comparing.

You have to 'know' that kind of thing, which is where a good coach comes in handy.

 

[weighted chinup]

I can tell you the further you move from a moderate RM the less time efficient it becomes for hypertrophy purposes to meet your volume targets.

 

[NovaFlex]

@weighted chinup you're just the person I was hoping would reply to this. Thank you for taking the time to explain it to me

The downfall is that we can't really compare TT requirements between varying intensities.

I can't 'calculate' if 15,000lbs of TT performed with a 15RM is an equivalent stimulus too 5,000lbs performed with a 5RM, or if it's 7500lbs, etc. I can give you a good estimate based on my experience, but AFAIK there is no metric for measuring / comparing.

You have to 'know' that kind of thing, which is where a good coach comes in handy.

This is exactly what was throwing me off. Attempting to calculate between varying intensities. Thanks for clearing things up man

 

[boodecarlo]

@weighted chinup dropping some knowledge on me again. You definitely know your stuff. Thanks for the something new I learned today.

 

[NYCWill]

Try using TT with a time limit. If for a volume day you use a rep range 10-15 reps per set (for example), use total tonnage that must be completed within a 30 min time limit. The addition of the time limit ensures a certain intensity is reached as each week you have to beat your TT in the same time limit.

 

[NovaFlex]

Try using TT with a time limit. If for a volume day you use a rep range 10-15 reps per set (for example), use total tonnage that must be completed within a 30 min time limit. The addition of the time limit ensures a certain intensity is reached as each week you have to beat your TT in the same time limit.

Isn't that how crossfitters train?