When you strength train a muscle, the training breaks down the muscles
to some degree which then causes the body to rebuild that tissue
The body adapts to a particular exercise quickly. In order to provide
the necessary stimulus to elicit continued change, we need to throw a
variety of demands at the muscles.
To do that, we can manipulate any of the variables listed below. Read
through the list and consider how you might adjust your strength
Switch the order of exercises
- Do the same exercises you
typically do, but put them in a different order.
Change the number of exercises
- Add on one or two more exercises to
Change the actual exercises you do
- Naturally different exercises will
use the muscles differently.
Change the amount of reps
– If you typically do 12 reps, you can switch
to 15 reps, or even 10 or 20.
Change the amount of sets
– Add in another set of the same exercise.
Change the speed of the movement
– If you always do the movements
fairly quickly, try going slower and taking several seconds to complete
Change the weight used
- Use a lighter or heavier weight than normal.
Change the amount of time you rest between exercises
- Try going from
one exercise to the next with less rest between.
All these variables are interwoven, and changing one will often affect
another. You can change many of the variables every couple of
months, or you can change one variable every couple of weeks.
In the end, the idea is that you provide some variety to the muscle so
that it has to adapt in various ways.
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