Importance of Varying Exercise Selection

There are several different opinions when it comes to exercise variety in the fitness industry. Some trainers highly emphasize keeping the same structure of training and only focus on progressive overload, whereas other trainers always vary exercise in order to “shock” the muscles. 

WHAT IS MY TAKE ON THIS SUBJECT?

I am a believer in balancing both aspects. Most of one’s training structure should consist of fundamental compound and accessory lifts, while slightly less than a quarter of the exercises should be unique variations and advanced modifications. However, my main training methodology is centered around perfecting the basic functional movements, especially for beginners. Gradually, more personalized and challenging movements can be implemented as a supplement to the basic movements.

So now you might be wondering, if I am a big believer in the basics, why should I even consider including exercise variety? Here are a few reasons:

REASON 1: 

Chasing heavier weights all the time with the same exercises can lead one to fall into a plateau. This is predominantly what occurs when there is a restriction on exercise variety. Whether linear or undulating periodization models are implemented, this is likely to occur. Eventually as weight increases, form may deteriorate and the lifter is unable to stimulate their muscle for growth. On the other hand, subtly modifying exercises allows an individual to build functional strength while also developing the muscles. 

REASON 2:

Recent studies have suggested that training to failure may be as effective as the heaviness of weights in developing size, meaning one can still achieve a hypertrophic effect without hitting PRs. In fact, recruiting new motor units through carrying exercise is just as likely to stimulate hypertrophy as traditional lifts.   

REASON 3:

Motor learning research depicts that high levels of mental engagement and cognitive attention are critical to mastering techniques. When repeating the same movements for months, your body becomes accustomed to the same patterns. However, this means that there will be little mental engagement and cognitive attention at a certain point in your training. 

Studies have suggested that exercise variation can create new neural pathways as a result. By making your brain respond to new stimuli, even physical training, your brain generates new cells. Additionally, by varying these patterns, new skills and the ability to build skills develops.