Everything functions, but not indefinitely. Embracing diversity is key to maintaining excitement and progress in a workout regimen. When you change a workout or training session, you challenge your body and prompt the desired adaptations. Repeating the same workout routine can lead to diminished responsiveness over time, resulting in a plateau and a lack of improvement.
To combat this, we incorporate various methods within our workout plans to keep the body adapting.
1) Volume: Repetition Schemes & Sets
Altering the repetition scheme affects the workout and influences the adaptations that occur. Your fitness goals will determine the number of repetitions you perform. For absolute strength, aim for 1-5 reps; for power development or Olympic lifts, maintain faster bar speed compared to strength training. Hypertrophy or muscle gains typically require 6-12 reps, while general fitness, weight loss, and muscular endurance benefit from 12-20 reps.
2) Recovery: Between Sessions, Sets, Movements
Adjusting the recovery time between sessions depends on your training frequency. Varying recovery between sets influences the type of adaptation that occurs. Longer recovery periods are needed for strength and power goals, while shorter periods suffice for hypertrophy and fitness training. Minimize recovery between movements by incorporating circuits or supersets.
3) Intensity
Intensity is commonly associated with a percentage of one’s maximum effort, e.g., performing a set of 5 reps at 75% of one’s max effort. Utilize other methods like Rate of Perceived Exertion, eccentric and isometric movements, and time under tension to increase workout intensity.
4) Movements
A simple way to introduce variety is by changing the exercises themselves. Swap out a barbell bench press for a dumbbell bench press or incline press after doing the same exercise for a while.
By incorporating these strategies, you can add diversity to your training routine and ensure continued progress. Alternatively, you can opt for pre-designed workouts that already incorporate these variations to simplify your fitness journey.
