Variety A Key Component
A well formulated Training Program that incorporates varying exercise is a key component in the development of Limit Strength, Power, Speed and Hypertrophy/Bodybuilding.
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...
pubmed.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.
It's useful at first, inevitable at some point, and eventually necessary.
Constantly Varying Exercises
Constantly varying exercises is fundamental for ensuring progress. In other words, it need to be a staple of all training programs.
It is driven by...
The General Adaptation Syndrome
There are three phases.
Simply put, "You either adapt or die".
Once adaptation occurs in training, progress stops.
Secondly, utilizing exercises that are similar in nature to one that you want to increase strength or size in is also fundamental to progress.
That is one of the reasons Bodybuilder rotate different exercise for the same muscles. It elicit growth from a different angle.
For strength training, employing an exercise that is similar in nature to the movement you want to increase, enables a lifter to strength the weak point.
Deadlift Example
1) Good Mornings
This is an
Ascending Strength Curve Movement, similar in nature to the Deadlift; which is also an
Ascending Strength Curve Movement.
The Overloading occurs in the bottom part both movements.
Thus, for Deadlifters who have a problem with breaking the weight off the floor, Good Morning are effective.
2) 45 Degree Back/Hip Extensions
This is a
Bell Shaped Strength Curve Movement.
The Overload occurs in the middle part of the movement.
Thus, a Deadlift who has trouble in the knee can strength it with this movement.
3) 90 Degree Back/Hip Extension
This is a
Descending Strength Curve Movement.
This movement increase strength for Deadlifters who have a hard time with the top end, lockout.
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.
Post 8
Beginner question... If it's beneficial to vary volume and intensity day to day/week to week, then why not completely vary exercises? (Like Crossfit WODs, for instance) i.e. M - Moving Target Kettlebell Complex (Clean - Press - Squat) W - Naked Warrior (one arm pushup - pistol) F - Quick and...
www.strongfirst.com
Much of this was addressed in Post 8, listed above.
It's just not as worth it as it may seem, for some beginners.
Beginner Novice Lifters
It depends on the Novice Lifer's objective.