Optimizing Exercise Variation and Building Work Capacity to Potentiate Load Progression | Ep. 31
May 23, 2022
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The podcast discusses the impact of exercise variation on strength gains, work capacity in training, managing aches, enhancing work capacity, double progression in strength training, and addressing psychological factors for progress.
Variation in resistance exercises may not significantly affect strength gains, especially for less experienced individuals.
Performing multiple exercises within a session can enhance strength gains and muscle growth, particularly for untrained individuals.
Building work capacity gradually before load progression helps manage chronic aches, improve tolerance, and achieve training resilience.
Deep dives
Exercise Variation Impact on Strength Gains
Varying resistance exercises within a week may not significantly impact one-rep max strength gains, as shown in a nine-week training study. Subjects were split into groups, training specific exercises tested in all sessions against variations of the same exercises. While strength gains in bench press and leg press showed no significant differences between the groups, focusing on exercise variations may be more relevant in less experienced or untrained individuals.
Fonseca Study on Exercise Variety
The Fonseca study highlighted that performing multiple exercises within a training session could lead to greater one-rep max strength gains and more homogenous quadriceps growth compared to performing only a single exercise. This suggests that incorporating exercise variations positively influences strength and hypertrophy outcomes, particularly for untrained individuals.
Rossi Study on Exercise Specificity
The Rossi study compared groups focusing on training just squat, just leg press, or a combination of both. The results indicated greater squat strength gains in the group solely training squats, followed by the group alternating between squats and leg presses. Interestingly, there was a higher level of transferability between squats and leg presses compared to other exercises, emphasizing exercise specificity.
Work Capacity and Chronic Aches/Pains
Managing chronic aches and pains in training involves building work capacity by gradually increasing volume load before focusing on load progression. This approach, aimed at desensitizing individuals to symptomatic thresholds, can lead to better tolerance in training. By focusing on structured progression of repetitions and sets with tolerable loads, individuals can potentially mitigate persistent symptoms and improve overall training resilience.
Utilizing Consistent Progression for Psychological Benefits
In training, creating linear progressions, even if the process is not truly linear, can have significant psychological benefits. Structuring training blocks to include gradual weight increments or repetition progressions can provide individuals with a sense of achievement and motivation. Emphasizing artificial progression aids in maintaining mental focus and consistency in training regimens, facilitating actual progress in strength and conditioning goals.
Thanks for tuning in to the Data Driven Strength Podcast! Timestamps: 01:00 Exercise Variation Study 26:50 Work Capacity Discussion To learn more about 1 on 1 coaching: https://datadrivenstrength.typeform.com/to/JR3Gzm?typeform-source=linktr.ee If you'd like to sign up to our email list, please visit the bottom section of our website via this link: https://www.data-drivenstrength.com If you’d like to submit a question for a future episode please follow the link provided: https://forms.gle/c5aCswfCq6XUDTiAA Link to Individualized Programming + Self Coaching Toolkit Product Page: https://www.data-drivenstrength.com/individualized-programming Links to papers discussed: 1. https://www.researchgate.net/publication/349502442_Does_Varying_Resistance_Exercises_for_the_Same_Muscle_Group_Promote_Greater_Strength_Gains2. https://pubmed.ncbi.nlm.nih.gov/24832974/3. https://pubmed.ncbi.nlm.nih.gov/27735888/4. https://pubmed.ncbi.nlm.nih.gov/31881066/ Follow us on Instagram at: @datadrivenstrength @zac.datadrivenstrength @josh.datadrivenstrength @jake.datadrivenstrength @drake.datadrivenstrength Music by Joystock - https://www.joystock.org
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