Workout variation techniques-

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  Apr 08, 2008 11:10 AM GMT

  I know it's important to keep your body "confused," since it kind of learns to do certain activities more efficiently if you do them for a while, so you need to change things up every so often.
  
  My question is what the most effective way to do this is. Changing weight, frequency of workouts... what are the variables I have to play with to keep my body "guessing" so I can get the most out of an exercise schedule?

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  Apr 08, 2008 1:13 PM GMT

  There really is no right answer for this one as everyone's body will react differently on whatever variable is changed.
  
  So you can either change the set and rep scheme
  The timing of your reps (tempo/time_under_tension)
  the body part pairings in each workout.
  The exercises used for the targeted muscle in the workout.
  
  I think most people try to do the wrong thing and go at it with the MORE IS BETTER mindset and add too many exercises and sets thus lengthening their workouts.
  
  When probably a better method would be slowing down the tempo or lengthening the time-under-tension the muscle is under.
  
  and dont have your body "Guessing" too frequently. The first two weeks or so of a new program most of the adaptations are neurological, not physiological. So give the workout a chance (At least 5 or 6 exposures before you change it up).
  
  
  All the best,
  Dave
  

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  Apr 08, 2008 4:44 PM GMT

  good points, thanks!

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  Apr 09, 2008 6:06 PM GMT

  There are many ways to change up your routine. One of the biggest is different exercises and the order of which you perform them. For example, sometimes do dumbell flyes instead of cable. Sometimes do flyes first before bench (pre-exhaust).
  
  The second way is performing at differnt % of your ONE REP MAX (%RM) keeping intensity constant (at your percieved highest). For example, I could bench at 80% RM, which is roughly 335lbs for 12 reps. If I decrease that to 60% RM that would be 210lbs then I can do alot more say 20 reps. Here, I kept my intensity the same, both are very hard for me to do. You can also keep the intensity the same with lighter weights by slower movements (tempo). There are different techniques for tempo control..one of my favorites is 1 and half. You do an exercise for 1 full movement then half a movement then 1 full movement..killer. Then there's 666, six slow reps, six fast minimal range reps (almost static), and six normal. Clearly for 1 and half, 666 i do roughly 50%RM or less.
  
  Anyrate..i babbled too much. There are alot of ideas out there. I still believe your bread and butter is around 70-85% RM, just add some others for "confusion"

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