Training variables are critical to getting success in the gym. Don’t take them serious and you will see your results plateau.
Most gym users go into in to the gym, lift a few weights, pick and choose machines based on what’s free at the time and have no real structure to your plan or progression. You’re basically floating and you wonder why your body won’t mold, sculpt and change to how you desire.
If you want to see results you are going to need to up your game, get a plan with stages of periodisation and work with all the training variables that exist, which will push your body to make a change.
What are the training variables?
- Tension & Time under Tension (TUT)
- Tempo & Range of Motion (ROM)
- Sets, Reps & Rest
- and most importantly Progression with Overload.
What is ‘progression with overload’?
In order for your muscles to grow they must be subjected to a new stimulus or to a new amount of stimulus, this is known as overload. Without progressive continued overload your body does not need to adapt and so will never react by getting bigger, stronger or leaner. You need to continually increase the demands on the musculoskeletal system in order to continually make gains in not only muscle size and strength but also endurance.
Creating progressive overload can be done by:
- Increasing resistance
- Increasing number of sets & or repetitions
- Increasing frequency
- Increase or change exercises
- Increasing intensity
- Decreasing rest time
So what next?
After you have determined you calorific and macro needs from last week’s post then you can go into creating a program focusing on implementing the training variables mentioned above based on what your goals are and what results you want to see along your training journey.
Remember, neglect the above traning variables and you will struggle to continue to get results