The Importance Of Manipulating Training Variables And The Best Ways ToDo It

A quiescent period in training is something that everyone inadvertently experiences. Everything is going well with you losing fat, gaining strength, and looking better when all of a sudden things take a new twist, and you hit a rough patch. Rarely changing their training variable is what causes most people to suffer from this rough patch.

If you want to progress in training without getting injured then there are a few things you need to consider, known as training variables, whether you’re a beginner or an elite trainer. The variables that are the most important and the ones you need to manipulate include volume, load (weight) lifted, and muscle actions to build muscle. Following are the ways of manipulating training variables.

Manipulating Volume Variable

The best technique for manipulating the volume variable is the progressive overload. Increasing the total number of sets or repetitions for a particular workout can overload volume. In order to manipulate the volume variable, start by increasing the number of repetitions and then add an entire set.

Keep the sets and weight same for the next workout if you’re doing a chest fly at 5 sets of 10 reps for 40 pounds. You can increase the number of repetitions to 12. However, a sudden increase in volume can be taxing for your body so refrain from adding an entire set.

Increasing the volume by adding a set to each exercise if you’ve been doing 5 sets at 14 reps of 4 exercises will increase your training session volume by 56 repetitions. If your body or fitness levels do not allow you to deal with rapid changes then this increase in volume may not be suitable for you.

Manipulating load (Weight) Variable

Dialing the weight up is the only way of progressively manipulating it. The weight will become easier to lift as you become stronger. This will automatically encourage you to increase the weight on the bar. Increase the resistance in the following training session by 2.5% or 5 lbs if you’re able to easily handle the prescribed weight through all your reps.

Manipulating Muscle actions

The isometric, eccentric, and concentric actions of a lift are what muscle actions include here. A standard concentric focused routine is what most programs employ. However, employing other muscle actions will allow you to enjoy a number of benefits. Focusing on the eccentric action of a lift will provide you with a greater stretch than a concentric focused routine and will also increase the time under tension.

Furthermore, you will be able to increase volume and strength by performing supra-maximal or circa-maximal eccentric overload. However, the greatest benefit of employing different muscle actions is avoiding a rough training patch.

If you want the desired training success and results then it is important for you to know the ways of manipulating training variables. By understanding these ways, you will be able to avoid a rough training patch and will ensure your training success.


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