Content of the material
What is Training Volume?
Before we can talk about the ideal training volume for building muscle, we need to define what training volume is, at least in the context of hypertrophy training. There are two popular definitions:
- Training Volume = total pounds lifted per exercise: number of sets × number of reps × weight lifted. For example, if we did 10 sets of front squats for 5 reps each, with a load of 225 pounds, our weekly squat volume would be 11,250 pounds.
- Training volume = number of challenging sets per muscle per week. For instance, if we did 5 challenging sets of front squats on Monday, 5 more on Friday, the training volume for our quads would be 10 sets per week.
Both of these definitions are correct, and both can be useful, too. For example, if we’re trying to improve how much overall work we’re doing per week (work capacity), then the first definition is better. That’s not particularly useful information when trying to build muscle, though.
When training for muscle mass, we don’t need to know how much work we’re doing, we just need to know how much muscle growth we’re stimulating. Since challenging sets stimulate similar amounts of muscle growth regardless of how much work we’re doing, a better way to measure our training volume is to simply count the number of hard sets we’re doing. (I think this idea was popularized by Nathan Jones.)
Training volume is best defined as the number of challenging sets you do per muscle per week. For example, if you do 5 sets of the bench press on Monday, 5 sets of push-ups on Wednesday, and 5 sets of dips on Friday, then the weekly training volume for your chest is 15 sets.
Ways to Earn More at Your Current Job
What better place to look for extra money than the job that’s already paying you?
182. Get a promotion
For the vast majority of us, our day jobs are our biggest source of income, by far. If you currently make $40,000 per year at your job and you know that by moving one rung up the ladder you can make around $45,000 per year, that’s a big payoff that may be worth pursuing.
Talk to your boss, let them know you are interested in a promotion, and ask what specific goals you would need to meet in order to be considered. Then ask if you can check in again in three to six months to review your performance and talk about a promotion.
183. Ask for a raise
If you are underpaid compared to others in your industry with your qualifications, and you can back up your claims, it’s a difficult conversation worth having with your boss.
If your request for a raise isn’t successful, it may be time to start looking for another job. Most substantial pay raises happen when someone changes employers. Otherwise, most companies are only willing to give small incremental raises to their existing employees.
184. Work overtime
I’m not a huge fan of directly trading your time for money, but sometimes the offer of working overtime is too good to pass up. Ask your boss if you can pick up some extra hours each week.
185. Refer new employees to your company
Some employers offer rewards to employees for referring new candidates to the company. This is typically more common with larger companies.
If your company offers an employee referral program, and if you love working there, then keep an eye out for job openings. Whenever you see a position come available, send it out to your network or anyone you know who would be a good fit. Depending on your company and the role filled, you could earn between $1,000 and $5,000 for each successful referral. Check with your company’s HR department to see what your company offers.
186. Get your 401(k) match
A 401(k) is an employer-sponsored retirement plan, meaning you sign up through your employer. If your company offers a match, then you could earn additional money for your retirement. For example, if your employer offers a 1-for-1 match at 4%, that means when you contribute 4% of your paycheck, they contribute another 4% from the company’s money.
Ask for your company’s vesting schedule. This will tell you how much of the company’s contribution you have access to over what time period. Some companies offer 100% vesting upfront. Others offer it over three or four years, meaning if you leave the company during that time, you only get a portion of what they invested in your 401(k). If your employer offers a match at all, that’s a 100% return on your investment, which is a great way to make extra money for your retirement.
Conclusion: How to Get a 30 on the ACT
Many students aim for a 30 on the ACT, but is 30 a good ACT score? Absolutely! In fact, a 30 ACT score is very competitive—in the top 4 percent of test takers, to be exact. This score gives you a solid shot at getting into many moderately competitive universities, such as UC Santa Barbara and Boston University.
To get a 30, you must score highly on all four sections of the exam (excluding Writing). Specifically, you’ll need to get at least a 30 on two sections and a composite score of 29.5 (which rounds to 30) or higher. This means you can only miss a handful of questions on each section.
Above, we taught you how to get a 30 on the ACT using our top nine tips. As a reminder, here are our tips again:
- Come up with a foolproof study plan
- Obtain high-quality resources (official ones are a great place to start)
- Track your progress with practice tests
- Analyze your mistakes on tests and questions
- Drill your weak spots so that they don’t bring down your score
- Learn and practice all major ACT strategies
- Use your time wisely
- Avoid making careless errors by double-checking your answers and reading more closely
- Focus on doing well without psyching yourself out
Armed with these tips, you’ll be on your way to getting a 30 in no time!
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