If it's beneficial to vary volume and intensity day to day/week to week, then why not completely vary exercises?
Varying Exercises
This method is one of the keys to increasing Maximum Strength and Increasing Muscle Mass.
Changes in exercises are more effective than in loading schemes to improve muscle strength.
This study investigated the effects of varying strength exercises and loading scheme on muscle cross-sectional area (CSA) and maximum strength after 4 strength training loading schemes: constant intensity and constant exercise (CICE), constant intensity and varied exercise (CIVE), varied...
www.ncbi.nlm.nih.gov
Abstract
This study investigated the
effects of varying strength exercises and/or loading scheme on muscle cross-sectional area (CSA) and maximum strength after four strength training loading schemes: constant intensity and constant exercise (CICE),
constant intensity and varied exercise (CIVE), varied intensity and constant exercise (VICE), varied intensity and varied exercise (VIVE). Forty-nine individuals were allocated into five groups: CICE, CIVE, VICE, VIVE, and control group (C). Experimental groups underwent a twice a week training for 12 weeks. Squat 1RM was assessed at baseline and after the training period. Whole quadriceps muscle and its heads CSA were also obtained pre- and post-training. The whole quadriceps CSA increased significantly (p<0.05) in all of the experimental groups from pre- to post-test in both the right and left legs: CICE: 11.6% and 12.0%; CIVE: 11.6% and 12.2%; VICE: 9.5% e 9.3% and VIVE: 9.9% and 11.6%, respectively. The CIVE and VIVE groups presented hypertrophy in all of the quadriceps muscle heads (p<0.05), while the CICE and VICE groups did not present hypertrophy in the vastus medialis and rectus femoris (RF), and in the RF muscles, respectively (p>0.05). The CIVE group had greater strength increments than the other training groups (Effect size confidence limit of the difference -ESCLdiff CICE: 1.41 - 1.56; VICE: 2.13 - 2.28; VIVE: 0.59 - 0.75). Our findings suggest: a)
CIVE is more efficient to produce strength gains for physically active individuals; b) as long as the training intensity reaches an alleged threshold, muscle hypertrophy is similar regardless of the training intensity and exercise variation.
The Downside of Varying Exercises
The downside of Varying Exercises is that Technique is not developed in a movement or lift.
Technique Training
The key to developing Technique in a lift or movement is practice.
It is optimally developed when it is...
1) Practiced first or on a day set aside for it.
2) When performed with load of 85% of 1 Repetition Max for Single Repetition Sets.
3) The number or Single Repetition Sets are determined by Muscle Fatigue.
Once Muscle Fatigue sets in, the Exercise is terminated.
Continuing in a fatigued state reinforce poor technique.
The key to increasing Maximum Strength in a Lift is...
Auxiliary Exercises
Auxiliary Exercise that involve the same muscle group and movement pattern of a lift is the optimal method of increasing Strength in a lift that doesn't affect the Technique of the Lift.
Auxiliary Exercise are constantly changed; rotated in and out of a well written Periodization Training Cycle.
Bench Press Auxiliary Exercise Examples
1) Narrow, Medium or Wide Incline or Decline Bench Press.
2) Dumbbell Incline or Decline Bench Press
3) Dips
4) Swiss Bar Incline, Decline or Flat Bench Press Training. The Angled Grip Handle on the Swiss Bar turn it into a different exercise.
The Westside Powerlifting Protocol
The Westside Powerlifting Protocol developed (circa) 1980 is based on implementing Auxiliary Exercise Rotation as a mean of increasing strength in the Powerlifts.
The foundation of The Westside Protocol is built on...
Olympic Lifter Training
Olympic Lifter training revolves around performing performing Heavy Singles or sometimes Double in an Olympic Lift. Thus, it is primarily Technique Training.
Auxiliary Exercise are used to increase Strength in the Olympic Lifts.
Olympic Lifter do not perform high repetition, non stop Cleans, Jerks or Snatched.
Dr. Tom McLaughlin's Bench Press Powerlifting Research
At essentially the same time The Westside Training Protocol came out, so did McLaughlin's Bio-Mechanical Bench Press research.
Part of McLaughlin's research revolved around Bench Press Technique Training (the same concepts apply to all lifts and movements).
As per McLaughlin's research, the key to increasing strength in the Bench Press was in the use of Auxiliary Exercise; reinforcing The Westside Methods Powerlifting Protocol.
(Like Crossfit WODs,
The Workout of The Day
This approach does not allow Technique be learned and developed in any movement.
One of the cons to CrossFit is not revisiting movements frequently enough to cause adaptations in this movements.
Also, as Justin noted, performing different WOD's does not allow for training adaptation to occur.
CrossFit is largely an energy system training methodology using multiple modalities.
Energy System Training
The foundation of CrossFit that exactly, "An energy system" type of Metabolic Training.
It is essentially a GPP, General Physical Preparedness Training.
CrossFiters are a "Jack of all trades and master of none."
...what's the logic behind doing the same exercises weeks at a time as opposed to putting a huge variety into one week.
Kids and Sports
Kids should be exposed to other sports.
However, to learn and become better at something, they need to spend some time in it.
How well are they going to get in anyone of these sports if your approach is have them doing...
Monday: Football
Tuesday: Basketball
Wednesday: Baseball
Thursday: Swimming
Friday: Gymnastics
Saturday: Bowling
Sunday: Wrestling[/QUOTE]