Excercise Choice & Variation

Excercise Choice & Variation


If you want optimal results in the quickest possible time it is critically important that you vary your training stimulus. A training program or an individual exercise is only good for the time it takes for your body to adapt to it.

This means that there is an optimal curve of improvement for each exercise, movement & training program. Once the peak has been reached from that stimulus it is time to alter the variable(s).


7WBT Stage 2-65

You could alter the variables of the movement, for example the speed at which you are performing the movement, or the rest period between sets, or the sequence of exercises you have lined up etc. Point being that in order to keep improving you must vary
how your body (& brain) challenged.

The rate at which you should vary stimulus depends heavily on the individual. This is where working with a skilled training coach is invaluable. They will be able to periodise your training program (have a long-term plan) to ensure continued success.


A general rule of thumb is that most people adapt to a training program in approximately six workouts. This means that you can set the program & diligently follow it for six workouts, you must then alter stimulus in order to keep getting optimal gains.
The intricate details around planning & variation of training programs is vast. There are many books written solely about each of these two topics.


The Bottom Line…

For now your approach should be to apply a specific routine, which you follow for a maximum of six workouts. At that point set up a new routine. Practice this long-term & you will consistently stimulate success from your training programs.


To Your Best Health,

ShapeTrainer Daniel Grant



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