-Diablo's Journal, 04 July 2019

🏋️‍♂️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’ into new adaptations.⁣ ⁣ 💪🏻The current 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. ⁣ ⁣ 🧮Compared to the traditional training, the variable training program consisted out of these four workouts: ⁣ 1) lower weight, high reps⁣ 2) more sets ⁣ 3) heavy eccentric only training ⁣ 4) longer rest periods⁣ ⁣ 📊Both training program resulted in muscle mass gains, but with no difference between the ⁣training programs (+7.6 and +7.4% for the traditional and variable training programs, ⁣respectively). ⁣ ⁣ 🏋️‍♀️The current study suggests that even trained subjects don’t need a complex training program for results. A high degree of effort is likely more important (i.e. pushing sets close to failure). ⁣ ⁣ 💡In conclusion, switching up training variables like rep range and rest periods seems unnecessary for muscle growth. ⁣ ⁣ 📄Study:⁣ https://www.ncbi.nlm.nih.gov/pubmed/31268828 📄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⁣ 

You can't confuse the muscles the same way you can't confuse or shock your body into fat loss switching diets. 

I can see it being helpful in avoiding boredom. 

Does this suggest that it is significantly advantageous to do each set of each exercise to failure, vs let's say only ending with that on the last set? If so would that also indicate that lower reps with higher weight would be a better way to accomplish that? This is mainly a question of degrees I suppose, ie if one method is 2% better then I don't really care, that's essentially the same for my purposes, but if it can produce noticably different results it's far more interesting. 

Most should be close to failure. The last few reps are the one that really damage the muscle which is needed for hypertrophy. Low reps are for strength gains. Time under tension is important so a rep range of 8-15 would be better for muscle gains given that you're doing a 1 second concentric and a 2 second eccentric. Yes Lzenn, that would be the reason to switch it up. Some people like to keep it fresh to help with adherence. 

Great information in this thread. Thank you! 

What does “1 second concentric and a 2 second eccentric” mean, please? Thanks! 😊🎈 

The concentric phase is when you're pushing or pulling the weight. The eccentric is when you're letting the weight back down. 

Yes, time under tension is important as well as lifting to failure or getting within 1-2 reps of it at least. 10 reps is a good number for muscle growth unless you're using momentum and doing 1 second full reps lol 

I'm gonna give this time under tension thing a shot this coming week. I've got some dumbbells at home I've been neglecting. 

You're going to have to quit looking so friendly. Wear a hoodie with no sleeves(douchey :P), a scowl, and pace around between sets like a psycho. 

Hey thanks for the info! And I laughed out loud about the “psycho dude” b/c I’ve seen him at my recplex, too! 😂🤡😂 

Pace around between sets. 🤣Lmao... Add to that jump and flail your arms to show your listening to crazy death metal. This nasty guy did that while wearing a shirt that said "f*cking is my favorite cardio". He was so gross. 

My favorite is the guy with invisible lat syndrome. 😂 

Dude, no joke they look so dumb flaring their tiny lats. They seem to flare more when I walk by too. Lmao 

DP, why didn't you point that guy out to me? hahaha 

Bahaha! 

Lol, just searched 'imaginary lat syndrome' on youtube. Pretty funny. 

The video of the guy walking around at the fair, though... 😂🤣 

It was before you and I started going together. I messaged you about it.