Скачать или смотреть How Often Should You Change Up Your Exercises? - Truth About Exercise Variety

Mario talks about how much exercise variety do we need in our training, how to choose your exercises and when is the right time to "mix things up" for building muscle and strength.

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Study on Neural adaptation to resistance training mentioned in the video:

https://www.ncbi.nlm.nih.gov/pubmed/3...

Summary:

Common advice we hear is to "mix things up" in the gym every 4 weeks in order to keep our body from adapting to the same stimuli in hope of gaining more strength and building more muscle.

This concept is also known as muscle confusion and is a marketing angle for many products such as P90X.

The problem with the switching exercises all the time is that every single movement you do has a learning curve that we have to go through in order to take the maximum advantage.

Once we start adapting to the movement it's not that we don't grow anymore it's that our body starts to perform the movement with better form and coordination which means we can lift more weight and stimulate our muscles more for growth.

If we keep changing the routine frequently (every 4 to 6 weeks) we never give our body the chance to learn the movement pattern and so we never really take the maximum benefits a particular movement has.

1. Powerlifters use assistance lifts to fix the "weak link in the chain" for the main 3 lifts: bench press, deadlift, and the squat.

2. Bodybuilders use a variety of exercise and choose the best ones that stimulate their lagging muscles groups the most and from the desired angle.

MUSIC USED:

Eddy B & Tim Gunter - Underdog

   • Eddy B & Tim Gunter - Underdog  

Copyright goes to Eddy B & Tim Gunter, you can follow them at:
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