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  • Mike 13

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    The document discusses the importance of exercise variation in muscle growth. It makes three key points: 1) Variation is less important than other training principles like specificity, overload, and fatigue management. You can achieve 90% of your muscle growth potential using the same exercises. 2) Excessive variation, defined as more than 3 exercises per muscle group per workout or switching exercises more often than every 4-8 weeks, has downsides like lower quality workouts from constantly rewarming up. 3) Variation in moderation, like 2 exercises per muscle group, can help training by targeting muscles from different angles, but it is not as important as other training principles when done excessively.

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    The document discusses the importance of exercise variation in muscle growth. It makes three key points: 1) Variation is less important than other training principles like specificity, overload, and fatigue management. You can achieve 90% of your muscle growth potential using the same exercises. 2) Excessive variation, defined as more than 3 exercises per muscle group per workout or switching exercises more often than every 4-8 weeks, has downsides like lower quality workouts from constantly rewarming up. 3) Variation in moderation, like 2 exercises per muscle group, can help training by targeting muscles from different angles, but it is not as important as other training principles when done excessively.

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    8 views1 page

    Mike 13

    Uploaded by

    pruebaprooftest
    The document discusses the importance of exercise variation in muscle growth. It makes three key points: 1) Variation is less important than other training principles like specificity, overload, and fatigue management. You can achieve 90% of your muscle growth potential using the same exercises. 2) Excessive variation, defined as more than 3 exercises per muscle group per workout or switching exercises more often than every 4-8 weeks, has downsides like lower quality workouts from constantly rewarming up. 3) Variation in moderation, like 2 exercises per muscle group, can help training by targeting muscles from different angles, but it is not as important as other training principles when done excessively.

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    © All Rights Reserved
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    muscle growth.

    There are other kinds of variation, particularly rep range variation, tempo
    variation, and many others about
    about which a whole series of other
    other posts could be dedicated
    dedicated to.
    Exercise variation is by far the most commonly used form, and bodybuilders the world over rave
    about it. “You’ve gotta keep the body guessing, brah!” To what extent is that true? Is variation
    really THAT important?

    1.) No, it’s not.

    Switching exercises is very UNIMPORTANT to the grand scheme of the training process. Before
    we get to variation, specificity,
    specificity, overload, fatigue management
    management and in some schemes
    schemes even SRA
    (frequency and order of workouts within the week) are more important. That is, making sure that
    you’re training in a way that stimulates
    stimulates the actual systems
    systems you want to improve, progressively
    progressively
    challenging those systems over the long term, making sure to give the body strategic rest so that
    fatigue can be kept in check and possibly even the order in which you train bodyparts (and how
    much rest you give them between training days) are more i mportant than variation.

    You can get HUGE, perhaps


    perhaps 90% as big as you ever would
    would have by using the samesame exact set of
    exercises your whole training career. By using j ust a little bit of variation, you can get bigger still,
    and you only need the optimal amount of variation to get to your peak level of development.

    So when bodybuilders say “it’s super important to alternate your exercises for each bodypart
    often,” they might mean “as long as you have the basics of specificity, overload etc. in place first,”
    but they can’t mean as a standalone
    standalone feature, as that would
    would be inaccurate.

    2.) What’s excessive variation and what are its downsides?

    Variation applied properly can help


    help training (point #3 below will address
    address that), but overusing
    overusing
    variation can be a downside. There
    There are two ways in which variation can be too high:
    high:

    a.) Too many exercises for the same bodypart in one workout.

    b.) Switching exercises too often between workouts.


    workouts.

    In general, more than 3 exercises per muscle group per workout is probably too much, and
    switching exercises more often than once every mesocycle (4-8 weeks) is probably too often for
    most lifters.

    Why is this excess of variation


    variation a bad thing?

    - By committing error a.), you actually get lower quality workouts because you have to re-warm
    up each time for each new exercise. For example, once you get warmed up to squat and really in
    the groove, not only are you taking care of the basics of being potentiated to squat with the most
    effort, but you’re also getting a better mind-muscle connection (for what that’s worth) each set
    you do. But if you switch exercises (like say to lunges), your groove
    groove has to take at least a couple of
    sets to really set in, and thus your highest forces will elude you, and perhaps just as bad, your
    mind-muscle connection has to be re-established. And guess what, just as you find your groove
    and mind-muscle connection… you’ve gotta switch exercises again! Because there are advantages
    (see point #3 below) to doing at least 2 different movements for the same bodypart in one

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