3 Training Variables You’re Not Tracking (That Matter More Than Volume)

Stuck in a training rut even though you’re adding more sets? Here's what you might be missing.

Volume Isn’t the Only Variable

It’s common to think progress = more volume. But that’s only true up to a point. If your lifts have stalled and you’re just increasing volume every week, you’re likely spinning your wheels.

Instead, focus on these 3 variables that most intermediate lifters completely overlook:

1. Rep Tempo

Tempo = how fast or slow you perform each phase of the lift. If you're not controlling it, you’re leaving gains on the table.

• Fast concentric = power
• Slow eccentric = hypertrophy & control
• Pauses = eliminate momentum, improve stability

Try a 3-1-1 tempo on RDLs and you’ll feel it instantly. You’re not just working harder—you’re working smarter.

2. Rest Periods

Most lifters don’t track this at all. But rest controls how recovered you are for the next set—which affects performance and stimulus.

• 60–90 sec = more fatigue, more metabolic stress
• 2–4 min = more performance, more total load

Track it like a variable, not a guess. That timer on your phone? Use it for more than Instagram between sets.

3. Proximity to Failure (RIR/RPE)

RIR = reps in reserve. RPE = how hard a set feels (1–10). Most people leave 3–4 reps in the tank without realizing it—especially on accessories.

Push closer to 1–2 RIR on isolation work. And track it. Strength doesn’t just come from sets and reps—it comes from intent and intensity.

A Real Example: Josh’s Plateau Fix

Josh had been stuck benching 225 for months. His solution? Add more volume. It didn’t work. Once he started tracking rest and tempo—and pushed his dumbbell work to RPE 9—his pecs grew and his bench climbed to 245 within eight weeks.

Why Lifters Skip These

Because they’re invisible. Sets and reps are easy to count. Rest, tempo, and RPE require focus and honesty. But if you want serious results, you can’t ignore them.

How to Start Tracking Them

Pick one variable to track this week. Maybe you time your rest between every compound lift. Next week, write down RPEs. Build the habit one piece at a time instead of overhauling everything at once.

Common Mistakes in Logging

• Guessing RPE without experience (start with video review)
• Inconsistent rest timing (use a stopwatch app)
• Changing tempo without noting it

The goal is to make your training repeatable—not just hard. Logging variables makes progress trackable, not accidental.

What to Log Instead of Just “3x10”

• Barbell Row – 3x10 @ RPE 8, 90s rest, 2-0-2 tempo
• Leg Curl – 3x15 @ RPE 9, 60s rest, 3-1-1 tempo

Before You Add Volume, Ask:

• Did I control my tempo?
• Did I rest long enough to perform well?
• Was I close enough to failure to stimulate growth?

If the answer to any of those is “no,” fix it before adding more sets.

Want to Go Deeper?

Check out this detailed breakdown from RP: RIR vs RPE Explained.

Also see Volume, Intensity, and Frequency Explained Like You're 5 to better understand what actually drives progress.