The article "For Maximum Fat Loss and Muscle Gain, Focus on Both Consistency and Variability in Your Workouts" talks about build muscle, it has been written by Mike Geary.
In one of my recent articles, I spoke about the fact that you must alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, building muscle, or toning up.While changing your trianing variables is an integral part of the success of your training program, your workouts shouldn’t be drastically different every single time. If you're all over the place on each workout and never try to repeat and imporve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition.
The best way to structure your workouts to get the best results is to be consistent and try to conitnually improve on a specific training method for a specific time period. A time period of 4-8 weeks usually works best as your body will adapt to the specific training method and prgoress will slow after this amount of time.At this point, it is time to change around of your training variables as I described in the “exercise variables” article, and then stay consistent with your new training program for another 4-8 weeks. To refresh, of these variables are the numbers of sets and reps of exercises, the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, training frequency per week, etc.For example, let’s say you're training with a program where you're doing 10 sets of 3 reps for 6 different exercises grouped togetehr in pairs (done as supersets) with 30 seconds rest between each superset and no rest between the 2 exercises within the superset.
If you're smart, I’m sure you're tracking your progress with a notepad (weights used, sets, and reps) to see how you're progressing over time.
Let’s say that after about 6 weeks, you find that you're no longer improving with that program. Well, at this moment it is time to cahnge up your variables, and start a new program.This time you choose a classic 5 sets of 5 reps routine, but you group your exercises in tri-sets (three exercises performed back to back to back, and then repeated for the number of sets).
This time you decide to perform the exercises in the tri-set with no rest between them, and then recover for 2 minutes in between each tri-set to fully recoup your strength levels.There you have it...A couple examples of how to incorporate both consistency and variability into your traniing programs to maximize your results.
Want to take the guess work out of all of this?
Pick up a copy of my book last week at http://truthaboutabs.Com and try the scientifically designed programs already illustrated within.Visit http://truthaboutabs.Com/Training-and-Nutrition-Articles.Html to receive your own personalized metabolic rate calculator as well as 4 of my secret hard-body workout routines - both FREE, with no purchase necessary.Michael Geary is a nationally dual certified pesronal trainer (NCSF-CPT, AFAA-CPT), and author of "The Truth about Six Pack Abs" ©2004-2005.
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