When you lift are you aware of all the variables that you could change for a different result? And sometimes it may not be the result you want!
A common misconception is that the only “real” variable would be how much you’re lifting or number of reps and maybe how many sets you did, but that’s not even half of it!
Here are the variables that you can control to make sure you’re getting the results you want:
– Volume: A combination of how many sets and reps in a given exercise. Multiply the sets by the reps and that’s your total volume for an exercise.
– Load: The actual weight that you’re moving in an exercise. Whether it’s body weight, a medicine ball or dumbbells.
– Rest: The rest period between sets or exercises. Typically anywhere from 30-seconds to 3-minutes.
– Tempo: The pace at which you’re completing the reps. The number of seconds of the concentric, eccentric and isometric phases.
– Exercise Order: The position that you give an exercise in the order of your workout greatly determines what you can accomplish with it. You can also greatly manipulate performance of an exercise by what you’re placing either before or after it. An even bigger picture would be what are you including in the entire workout and how that affects this exercise.
– Modality: How you’re working a movement or muscle group. Which type of equipment you’re using or the way in which you’re executing the exercise.
– Frequency: The rate at which you’re performing an exercise. It may be once a workout every week or multiple times in a workout and it’s repeated twice or more over the course of a week.
There are numerous books that have been written on just one of these seven topics. Being unaware or ignorant of all of these variables and how they interact while trying to get results with your program would be equivalent to hitting a moving target while blindfolded…..it’s not gonna end well.
Analyze what your goals are and what you need to accomplish with your program to give you the best results in whatever athletic endeavor you’re in.
Know your variables and how to use and manipulate them. It’s as simple as dialing them in for your success.