• Increased range of motion. Working with the same weights and load but for great distances.
• Improved Execution. Working with the same weights and loads but with better form and eliminating the help of other body parts to move the weights.
The next 2 principles have to do with Volume
. The simple definition of volume is how much work you do, such as the number of sets and reps per exercise.
• You can use the same weights and loads for more reps.
• You can same weights and loads for more sets.
• You can do the same amount of work while losing body fat; this will apply to relative volume of your body mass.
Next, the principle will fall under the category of Frequency
, which is simply how often you train a body part of perform an exercise.
• You can do the same amount of load and volume more often- increase Frequency.
The next 3 principles will focus on training Density.
Training Density is the number of reps performed multiplied by the number of sets within a certain time frame.
• You can do the same load and volume with shorter rest periods.
• You can do more work load in the same amount of time.
• You can do the same work load in less time.
Finally, the last 2 principles will fall under Training Intensity
. Intensity refers to how much energy is expanded during training.
• You can increase weights and loads. – Intensity of load
• You can use the same weights and load with speed and acceleration. – Intensity of effort
• You can use the same weight and loads and work past failure using forced reps, negatives, drop sets, rest pause, and partial reps. – Intensity of effort