how important is it to have a variety of exercises

[Inatic]

during a specialization?

[Noel Clark]

In general it is more important to change your loading parameters than the exercise selection. But i can't imagine doing the same movement with that high of volume :lol:
Variety is nice as long as the sets, reps, tempo and rest periods are changing too :)

[Erik]

In general it is more important to change your loading parameters than the exercise selection. But i can't imagine doing the same movement with that high of volume :lol:
Variety is nice as long as the sets, reps, tempo and rest periods are changing too :)

This is true - the greater importance being placed on loading parameters than on exercises. The basic exercises or some similar permutation of them should always be a part of your program.

However, this ties back into the strength vs size thread.

Strength development is about neural efficiency, and of course increased muscle mass. The efficiency can come from enhanced motor learning. It's like any skill development. The more you do a certain movement pattern, the more you 'grease the groove'. Think of practicing a golf swing for example.

For hypertrophy though, you can make the argument for greater exercise variety (even if just as assistance movements). For example, say someone is biomechanically not suited to bench pressing for pec development. They'll need some more exercise variety to fully tax the pecs.

With strength as the priority we don't care what muscles get the job done, as long as the job gets done. With size as the priority we want to overload exactly what we want to overload. We want the muscles to work maximally. With simply trying to get stronger, that doesn't really matter. (Note I am not separating these two as it might appear as we all know we need to have some strength focus to our training).

Am I explaining this well?

Bascially your body will recruit the whatever muscles in whatever proportion, needed to perform best during a lift. This may not be the muscles you think you're maximally taxing.

With size training, the use of the accessory movements becomes more important.

So, for strength and the average person exercise variety is less important than it is for someone seeking hypertrophy.

[smuggie]

Am I explaining this well?
:thumb:

[smuggie]

Ileen, you're asking lots of good questions lately.

[Erik]

Ileen, you're asking lots of good questions lately.

:yeahthat:

:clap:

[Noel Clark]

So if you have someone doing one movement and change there loading parameters and then take another person and just change the exercise selection but not the loading parameters...won't you see greater gains in the first individual?

(yes, this is extremely simplifying it :shrug: )


For example, say someone is biomechanically not suited to bench pressing for pec development. They'll need some more exercise variety to fully tax the pecs.

but this makes total sense. Makes me think of Scott...

[donnajo]

I get that for strength you don't need a lot of variety but for hypertrophy you might want to do more exercises per muscle group and have more variety then? How much do you need then as far as exercises? What is enough to tax the muscle group to get the effect you want?

[Erik]

So if you have someone doing one movement and change there loading parameters and then take another person and just change the exercise selection but not the loading parameters...won't you see greater gains in the first individual?

All else being equal, probably.

However, that limits it to the context of only being able to do one exercise. So sure, if you have only one movement to choose from, changing parameters is probably going to be more important.

But we're not limited to that context. More exercises is probably going to be better for hypertrophy. Various compensation patterns in different movements, biomechanics, etc.
.


but this makes total sense. Makes me think of Scott...

Exactly. It's a case where the big, basic and most obvious movement is not the best exercise.

[Inatic]

Ileen, you're asking lots of good questions lately.

Thanks Moe and Erik. Selfishly i might add, Im biomechanically challenged :D

[glassmmam]

Thanks Moe and Erik. Selfishly i might add, Im biomechanically challenged :D

I think she asks questions this for all us newbies who are to shy to speak up! :wink:

[donnajo]

I think she asks questions this for all us newbies who are to shy to speak up! :wink:

Don't be to shy to ask. We are friendly. :wave:

[Erik]

I think she asks questions this for all us newbies who are to shy to speak up! :wink:

We're throwing around the idea of a Beginner Training/Nutrition forum addition to the boards ...

[Inatic]

We're throwing around the idea of a Beginner Training/Nutrition forum addition to the boards ...

i think that is a great idea :)

[Audrey]

i think that is a great idea :)

:yeahthat: