Hey guys, Marcus from Fitness Room here! Most people need to add variety into their workout routines in order to keep things fresh and help keep you motivated. It’s good to stick to the fundamentals for a few weeks before adding in too much variation. It’s important you get good at the basics and actually let your body adapt to these movements, as this will set you up for greater strength and muscle gains down the line.
That being said, exercise variation is also very important to provide the muscle with a new stimulus to adapt to, and this is so you keep making steady progress over time! One of the best ways to incorporate this is with your big muscle groups that have multiple functions. In other words, your chest is very active during lots of different exercises and movements, whereas your biceps, (being a smaller muscle group), will only be predominantly active when you hinge at the elbow.
Using this example, because the muscles that make up your chest can be activated by a wider range of movement, it’s important to change up the movements you perform in your training in order for you to get total or complete chest development.
The other large muscle groups that this applies to are the: quadriceps, back, glutes and hamstrings.
For the chest, the most common movements to add variety into chest training would be:
Flat Bench Press: Total Chest Development, muscle building/strength focus
Incline Bench Press: Upper Chest Development, muscle building focus
Decline Bench Press: Lower Chest Development, muscle building focus
Dips: Lower Chest Development, muscle building/strength focus
Bench Pushups: Mid Chest Development, muscle building/strength focus
Chest Flys: Mid Chest Development, muscle building focus
In order to cater to the varying frequency that you guys attend group sessions, we always add variety in all of the sessions you do. This is so your body is forced to adapt more rapidly, due to the exercise stimulus always changing. This means that it’s common to find you’re making quicker gains in your strength, rather than your physique.
To call back to previous emails, unless you’ve started strict dieting, it’s common for your bodyweight to stay the same or maybe increase during the first few weeks of training, this is because you’re putting on muscle, (and therefore building strength), due to all the different exercise adaptations your body has to make.
Luckily those who are new to training or those who haven’t trained in a while are in the best position to put on muscle and lose fat at the exact same time, but it requires stricter adherence to your diets in order to maximise, which is a discussion for another time!
So make sure you change it up and add some variety into your own training, as it will help keep you progressing steadily – especially with those large muscle groups that we mentioned before. Thanks Guys! Have a great weekend and we’ll see you soon!