Exercise variety is great. I recommend switching up different variations of exercises from training cycle to training cycle; I do realize, however, that some of those foundational exercises that you like to perform might always be present.
Most of us have our favorite exercises that are staples in any program that we use. Those favorite exercises also tend to be coupled with rep schemes (sets, reps, rest periods) that we feel like help us get the most out of our time in the gym. It’s almost like we have our default setting on what we are going to do and run with it. But what if you didn’t want to switch up any of the exercises? How could you build an entirely new workout with the exercises you have been doing from the previous block or training cycle?
The answer is actually pretty simple. You can alter the variables of the program to drastically change the look, feel, and performance of any workout. How do you do it? Take a look at the sample full-body workout below and the following two blocks with the same exercises.
For each four-week block, I made small adjustments to each of the exercise “variables.” Each of these blocks will give you an entirely different feel than the preceding block. By changing sets, reps, and rest periods, you are altering the stressors on the body. You are also changing what the goal for your cycle may be. Want to work on pure strength? Use low reps, lots of sets, and big rest periods. Muscular endurance? Try lots of reps and little rest.
Little adjustments can make big changes in your progress in the gym. The same “old” can now be the same “new.”
This blog was written by Alex Soller, Athletic Performance Coach, and NIFS trainer. To find out more about the NIFS bloggers, click here.