hi guys, i have a question about variation

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, darshana, stuward

Post Reply
thanhhuyen865
former lurker
Posts: 1
Joined: Wed Jul 11, 2018 1:30 am

hi guys, i have a question about variation

Post by thanhhuyen865 » Wed Jul 11, 2018 1:38 am

This thread could also be titlted "Optimal frequency for muscle groups vs for movements?"

My goals are strength and mass, equally. Intermediate training experience.

I train 4-6 days a week, with 4 different variations. So a week would look like this:
Bench and press 1:
Barbell bench press.
Dumbell shoulder press and auxilliary shoulder exercise.
Dips

Squat/pull 1:
Back squat
Romanian deadlift
Pullups, row

Bench and press 2:
Barbell overhead press.
Dumbell (decline) bench press and auxilliary chest exercise.
Dips

Squat/pull 2:
Deadlift
Front squat
Pullups, row

Bench and press 1:
Barbell bench press.
Dumbell shoulder press and auxilliary shoulder exercise.
Dips

Squat/pull 1:
Back squat
Romanian deadlift
Pullups, row
Would my program constitute too much variation to reach an optimal frequency for the same movement?

That is, in all likelihood and speaking from general principles, would I be better off doing the same movements more often? What would I gain from it, strength and mass, both?

I am also in doubt whether alternating say decline bench press and bench press, or dumbell versus barbell, constitutes "a different movement", or if the neural adaptations will more or less carry over?

What I am doing is giving me steady progress, but I am simply wondering if less variation according to general principles would likely make my progress or strength gains faster.

User avatar
stuward
moderator
moderator
Posts: 6642
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Re: hi guys, i have a question about variation

Post by stuward » Mon Jul 16, 2018 8:27 am

As long as you repeat a movement in reasonable time that you can track progress, you will be OK. Keep notes and adjust to what works for you.

Also, keep in mind that beginners progress faster and can see progress almost daily. Intermediates can see progress week to week and advanced lifters need complicated workout schemes that will take a long time to see progress. Going with too complicated a system before you need it can actually slow your progress.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Post Reply