Author : Anshul Dhamande, INFS Faculty, Standard Coach @ Fittr
The main aim of fitness is to constantly progress and change your body and for that you constantly need to challenge your body. You might have come across some Fitness Quotes also regarding the same. But can changing your workout be a way to do this? Find out about the truth behind this. Read this article.
The GYM TALK
Many Fitness gurus continue to preach that it’s essential to switch workout routines regularly to confuse muscles’ for consistent growth, and many Fitness freaks end up believing the same and keep switching workouts to see gains quickly. Such people make little to no progress or worse, injure themselves in the process.
one size doesn’t fit all
When it comes to programming an exercise routine, there is no one size that fits all. The program has to be tailored for the person and after considering other non-fitness factors too, such as adherence.
A study by Eneko Baz-Valle, Brad J. Schoenfeld, and colleagues compare the effects of a traditional resistance training program (fixed exercises and repetition ranges) to a program where exercises and repetition ranges were randomized (generated by an app).
The control group had 12 total exercises vs 80 total exercises in the experimental group and the training volume was equal for both groups.
After completing 8weeks of exercise regime, the participants were asked to perform their 1-RM muscle thickness, anthropometric measurements, and motivation tests.
The results on muscle thickness and anthropometric measurements were very similar in both groups but the control group performed slightly better on 1-RM strength compared to the experimental group.
Though there was no significant difference and the study did have a few drawbacks, the authors concluded that it would be beneficial to keep more complex exercises such as squats, deadlifts, rows etc., in regular rotation throughout a training cycle and vary movements that do not require a high degree of motor learning like leg extensions, arm curls etc.
1.Baz-Valle, E., Schoenfeld, B. J., Torres-Unda, J., Santos-Concejero, J., & Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. Plos one, 14(12), e0226989.