6 Ways to Introduce Exercise Variation
The Importance of Exercise Variation in Strength Training
The biological law of accommodation as put forth by Vladimir M. Zatsiorsky in his book Science and Practice of Strength Training states that, “the response of a biological object to a given constant stimulus decreases over time. Thus, accommodation is the decrease in response of your body to a constant continued stimulus. In training, the stimulus is physical exercise. This is done through a process called homeostasis.
Our bodies crave and attempt to maintain a state of homeostasis, meaning the body seeks to maintain a stable internal environment. Our bodies will adapt to a given stressor over time and seek to regulate the stress we put on them. In other words, if we keep the stimulus the same our bodies will accommodate to the stress put on them and the amount of growth (strength and hypertrophy) will diminish over time. This can happen in as little as 2-4 weeks.
In order to avoid the law of accommodation we must vary the amount and type of stress we place on the muscles. There are both qualitative and quantitative ways to accomplish this. Quantitative changes are changes made to the training loads and qualitative changes are those that result in the selection of different exercises or variation of exercises, what we can call exercise variation. In order to continue to see maximal training effect we must change both the loads we are handling as well as the exercises themselves. Optimally this would be done every few weeks.
Quantitative changes:
We can:
1. Change the amount of reps performed
This is one of the primary variations utilized by those training in the Western Periodization method of training. Throughout a training cycle the amount of reps per set go down as the weights go up. (in order to keep GPP high during this we must incorporate increased volume training in other areas otherwise we risk a detraining effect which is the opposite of what we are trying to accomplish)
2. Change the amount of sets to be completed
We can avoid accommodation by modifying the prescribed number of sets. If we are used to doing 5 sets we can program 7 sets and change the dynamics of the training load.
3. Change the frequency with which we train a certain muscle group
If one changes the frequency with which they train a specific muscle group by increasing it, they will most likely see an improvement in their strength adaptation. Obviously though, this has its limits. Primary muscle groups require 72 hours of rest and recovery while secondary muscle groups need 24 hours. That said one can still train primary muscle groups up to 3 times per week and still recover.
Qualitative Changes:
We can:
1. Change the exercise itself
Changing the exercise for instance from squat to leg press barbell bench to dumbbell bench will ward off accommodation. The challenge with this method is one must be proficient from a technical level at the new exercise in order to display their true strength. Additionally, since each exercise will have slightly different leverages and therefore muscle recruitment it is wise to maintain a high level of specificity when changing exercise. Accordingly, one must be careful not to change exercises too often or at random.
2. Exercise variations
Changing the variation of an exercise can be as simple as going from barbell bench press to close grip bench press or switching from belted squats to beltless squats. By changing the variation of the exercise we perform we will modify the stress put on the muscle and thereby avoid accommodation. The great news is that there is almost an unlimited supply of exercise variations one can perform so there is very little risk of running out. Variations can be attempted as often as weekly.
3. Accommodating resistance
Another way we can vary an exercise is through the utilization of accommodating resistance. The use of bands and chains changes the dynamics of a lift and therefore places a unique stress on the muscles.
Until next time,
Rob Campbell