Training & Nutrition Insider Secrets for a Lean Body
Training & Nutrition Insider Secrets for a Lean-Body
2.4 Your Workouts Need Both Consistency and Variability for Max
In the last chapter, I spoke about the fact that you must alter your training variables
that make up your workouts if you want to continuously get good results, whether it
is losing weight, building muscle, or toning up.
While changing your training variables is an integral part of the success of your
training program, your workouts shouldn’t be drastically different every single time.
If you are all over the place on each workout and never try to repeat and improve
on specific exercises for specific set and rep schemes with specific rest intervals,
then your body has no basis to improve on its current condition. The best way to
structure your workouts to get the best results is to be consistent and try to
continually improve on a specific training method for a specific time period. A time
period of 4-8 weeks usually works best as your body will adapt to the specific
training method and progress will slow after this amount of time.
At this point, it is time to change around some of your training variables as I
described in the “exercise variables” article, and then stay consistent with your new
training program for another 4-8 weeks. To refresh, some of these variables are
the numbers of sets and reps of exercises, the order of exercises (sequence),
exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-
joint or single joint, free-weight or machine based), the number of exercises per
workout, the amount of resistance, the time under tension, the base of stability
(standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x
reps x distance moved), rest periods between sets, repetition speed, range of
motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training
duration per workout, training frequency per week, etc.
For example, let’s say you are training with a program where you are doing 10 sets
of 3 reps for 6 different exercises grouped together in pairs (done as supersets)
with 30 seconds rest between each superset and no rest between the 2 exercises