The “O” is formed from:
[1] Volume
Which is the total amount of work performed (sets * reps * load)
[2] Intensity
Which, to quote Dr. Fred Hatfield (I think), “is not a grimace and backwards baseball cap” but rather the percentage of your maximum load - or Repetition Maximum - 1RM, 2RM, 3RM, 5RM, or 10RM… or any RM.
[3] Effort
Which is what most confuse with “intensity” as in, “High Intensity Training.”
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