Olly Foster

Variety and Variations in Your Workout: Not the Same

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Variety and Variations in Your Workout: Not the Same

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Specificity is a buzzword in exercise but it’s not alone. It competes – and balances – with variety for your time in the gym. Too much of one or the other and you’re missing out.

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Variety and Variations in Your Workout:

People love specificity in a workout – you get better at the stuff you train – but it doesn’t help keep you engaged or push through plateaus. Variety in a workout, on the other hand, does just that.

A good workout for a body transformation or general health/fitness goal has balance. It is specific to your goals (things like stronger legs, a better physique, shredded abs, etc.) but not to just one exercise.

Finding this balance is actually pretty simple:

  • Focus on what you NEED before what you WANT. You might want a huge squat, but that’s not much use if you can’t keep a neutral spine or hinge at the hips. Simple stuff first.
  • Use variety in your workout to build sustainable progress and push new adaptation. This means adding more single-leg accessory work when your leg press or squat are languishing. It also means adding in different exercises regularly to keep aesthetics progressing.
  • Apply some structure to your workout. Progress the big heavy movements with weight and variations (like pauses), while you use varied accessories to build strength and work capacity.

You can’t choose between specificity and variety: you just decide which side of the scale you’re putting your time into. Prioritise and remember that the best training uses them both to your advantage.

Olly
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Need a new fitness program with enough variety and variation?

Click below to request a free sample of my ART 12-week body transformation program, designed to get you in the best shape of your life.

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