In the first release of the “Learning to Lift” series, we discussed the benefits of resistance training. In the second release, we discussed why exercise is a stress. Today, in the third release, we will be discussing the nuance of training. Training variables! Training variables are aspects of our training which we control and manipulate to encourage specific adaptations. This enables us to proactively design our workouts to ensure we are moving towards our training goals rather than navigating blindly and hoping for the best. This is going to be a bit of a longer one than the previous articles, so buckle up and I hope you get plenty of good takeaways!
Right out of the gate you may be asking what a training variable is. I prefer to think about training variables in the sense of an algebra equation. I know what I want my training outcome (X) to be, so I must identify which variables need manipulated in order to achieve X. Let’s look at the equation below for reference. Together, we will explore these variables further to expand our understanding.
X = Exercise selection + Exercise order + Sets/Reps + Rest time + Tempo
- Exercise selection: What exercise are you doing and why?
- Exercise order: In what order are you doing your exercises? Are you at the best when you are performing the highest value exercises or are you overfatigued?
- Sets/Reps: Are you doing sets and reps that coincide with your training goal?
- Rest time: Are you taking adequate rest between sets to ensure you get the best performance on each set?.
- Tempo: At what speed are you performing the repetitions?
Exercise selection can be best associated with the law of specificity, which states that if you want to get better at a lift or athletic skill, you want to train movements that are specific to that lift or skill. If we take a bench press for example, the most specific thing we can do to improve our bench press is to…bench press! You can also think of this in the sense of what muscles are used in a lift. So, to help our bench press, I may also perform exercises that strengthen my triceps. Most importantly, this allows you to use your specific lift for feedback on what needs strengthen. When you bench press, what feels week? Do you feel it in your wrists, shoulders, triceps? Do you feel unstable as you bench? These are all clues as to what should be strengthened to improve in the bench press.
The order you perform exercises at is like writing a story. You want to warm-up to ensure you are prepared for the workout like an exposition. You’re warm-up helps you identify your level of preparedness for the workout you are about to perform. The first exercises you perform should be like a rising action. Preparing you to have your best performance on your most important exercise. This may involve performing a light set or two of shoulder exercises or triceps exercise to prepare you for your bench press. Your most important exercise is the climax, which for this example is our bench press. The main lift is the meat and potatoes of the workout. This is where we want you to maximize your effort and performance because it will have the most return for the effort put in. And the exercises you do afterwards are your falling action because these exercises are chosen to help get additional work to support the main exercise. These are often labeled as accessory exercises. Finally, the resolution is your cooldown/stretching.
Looking at sets and reps are probably the most well-known training variable. Just about everyone has heard of the classic 3 sets of 12 reps for building muscle, but what are the exact guidelines and how do we incorporate them appropriately?
I have included a chart that provides some guidance as to how many sets/reps you should perform and the stimulus it will produce. Just to be clear, Hypertrophy is increasing the size of muscle. These guidelines are just that, guidelines. They are not set in stone and can have some variability. It can also be helpful to ensure you are using appropriate weight. For example, if my goal is hypertrophy and I am able to use the 20lbs dumbbells for 20 reps but I stop at 12 because that’s what the chart says, I am most likely not stimulating hypertrophy. Priority number one when it comes to sets/reps is quality over quantity. The better you execute your repetitions in a set with a full range of motion, the more you will get out of it. You will also find that the better quality reps will usually fatigue you faster because you are putting more effort into it.
It is impossible to discuss sets/reps without also discussing rest times between sets and the tempo at which you are performing the repetitions have a direct impact. I have, again, attached two charts that can help provide guidelines as to selecting your rest time and tempos. Rest times impact how much recovery your muscles experience between the sets and directly impacts your ability to perform the proceeding sets. A longer rest time can allow more recovery, allowing you to perform more work at a higher intensity, whereas a shorter rest time allows less recovery and can increase the rate of fatigue and your resilience to it. Tempo also plays a role because 20 rapid fire reps performed as fast as possible creates a very different stimulus than 20 slow and controlled reps. When it comes to tempo, you are looking at which part of the exercise you want to prioritize. There are 3 types of muscle contraction that can occur during any given exercise. Eccentric is when the muscle is activated while lengthening. Concentric is when the muscle is activated while shortening. And, Isometric is when the muscle is activated but is neither elongating nor shortening. For an example, the bicep curl is fairly easy to visualize. As you curl the dumbbell up towards your shoulder, you are concentrically contracting the bicep. If you squeeze at the top, this is an isometric contraction. And as you begin to lower the dumbbell, you are eccentrically contracting the bicep to slow the speed of descent.
These training variables are all closely inter-related and play a huge impact on the training stimulus you are creating with your workouts. The more aligned your training variables are with your training goals, the better stimulus you are creating towards that goal.
I hope this article provides insights as to how you can take control of your workouts and ensure you are proactively working towards your goal. As always, if you have questions or would like to schedule a fitness assessment with a trainer to discuss your training goals, please feel free to contact me at [email protected].
Jordan McGinnis is Fitness & Wellness Coordinator at the JCC South Hills. If you have any questions or would like to learn more, he can be reached at [email protected].
