4/4 lifting sessions
2/2 runs — 11.8 km total
Average steps: 9,285/day
Average weight: 134.4 lbs
Average calories: 2,252/day
Target: 2,485 cals · 155P · 275C · 85F
I listened to a Functional Bodybuilding podcast this week about training quality versus quantity, and it really resonated with me.
I used to train six days a week for CrossFit, sometimes splitting lengthy workouts into morning and evening sessions. At the time, that high training volume was producing the progression and results I wanted, but it came at the cost of organizing much of my life around getting the work done.
And because that approach had been successful, I developed a deeply ingrained belief that high-volume training was the only way to achieve those results.
These days, my training looks different: four dedicated lifting sessions, two runs, and roughly 9–10K steps a day.
One of the biggest shifts in my thinking has been recognizing that accumulating more training volume isn’t necessarily the same as getting more out of my training.
Volume matters for building muscle, but so does the quality of that volume. Challenging sets, sufficient effort, progressive overload, and adequate recovery all contribute to the adaptations we’re working toward.
And bringing that level of effort to a workout requires energy, focus, and the ability to recover between sessions.
This week was a good example. I was still recovering from a cold, balancing work and family responsibilities, and running low on energy. Rather than force additional running mileage, I scaled it back because I knew the quality of that session wouldn’t be there.
A few other observations from the week:
I completed all four lifting sessions and both runs. My mood and energy improved, and prioritizing earlier bedtimes helped. My appetite was lower while sick, which contributed to a lower calorie average.
Changes for Week 8:
I’m continuing with four lifting sessions through January 1, then I’ll reassess. For now, the focus is on making those sessions productive, recovering well, and being intentional about additional training volume.
On to Week 8.
