Variation

Study Notes

Variation is not shocking the muscle, but adjusting training variables to prevent staleness and injury, and maximize the training response.
Variation is the manipulation of training variables.
Variables to change are:
- Volume ranges (low, moderate, high)
- Intensity ranges (low, moderate, high)
- Repetition ranges and metabolite loads (low, moderate, high)
- Exercise selection (e.g., leg press vs. front squat)
- Frequency (low, moderate, high)
- Velocity (moderate, fast, maximal)

Biological systems use positive and negative feedback loops.
Positive feedback loops increase the rate of a product. Example: blood clotting.
Negative feedback loops decrease the amount of a product. Example: controlling hunger.
These types of loops are critical for homeostasis in the body.
Negative feedback loops control and regulate muscle growth.

Negative feedback loops are critical for maintaining proper biological functions (hydration, feeding, etc.).
Negative feedback also governs adaptations in the body.
The more a system adapts, the more resistant it becomes to further adaptation.

Learning a new technique goes through three stages:
- Initially slow progress with many errors.
- Once the early phase is complete, progress becomes faster.
To prevent adaptive resistance, vary the technique.
Removing a technique for a while can boost the effectiveness when it is brought back.

Not all muscle fibers are equally stressed in every workout.
Some muscle fibers are overloaded, while others only maintain their adaptations.
Constant overload leads to local overreaching past the maximal recovery value (MRV)
Changing exercises helps combat both problems.

Varying the exercise selection, volume, and intensity improves adaptation.
Specificity of training is critical (e.g., appropriate variants when training for hypertrophy).

When varying, use non-competitive exercises for a mesocycle to lower adaptive resistance and ensure continued improvement.
A time to do competition exercises is needed.