Switching up training variables is unnecessary ?

Should you always stick to the same training routine or switch it up?

The principle of training specificity states that you get good at what you train a lot. It is sometimes suggested you need to switch up your training variables to ‘shock’ muscles into new adaptations.

This study investigated whether there is a difference in muscle mass gains between a traditional progressive overload training (4 sets of 9-12 reps per exercise until failure) or a training program that consisted of 4 different training protocols that were being switched around. The training programs were 8 weeks in duration and was on trained subjects (~2.5 years training experience).

Compared to the traditional training, the variable training program consisted out of these four workouts:

1. Lower weights, high reps
2. More sets
3. Heavy eccentric only training
4. Longer rest periods

Both training programs resulted in muscle mass gains, but with no difference between the two programs (+7.6 and +7.4% for the traditional and variable training programs, respectively).

These data suggest that switching up your training variables every session does not improve the adaptive response. However, this does not necessarily mean that exercise programming has no value at all. For example, you might still need to manage factors as training load and exercise selection manage fatigue, etc.

Study:
Damas et al. Myofibrillar protein synthesis and muscle hypertrophy individualized response to systematically changing resistance training variables in trained young men. J Appl Physiol, 2019

Go to the next infographic in the resistance exercise series:
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