Should you always stick to the same training routine or switch it up?

The principle of training specificity states that you get good at what you train a lot. It is sometimes suggested you need to switch up your training variables to ‘shock’ into new adaptations.

The current study investigated whether there is a difference in muscle mass gains between a traditional progressive overload training (4 sets of 9-12 reps per exercise until failure) or a training program that consisted of 4 different training protocols that were being switched around. The training programs were 8 weeks in duration and was on trained subjects.

Compared to the traditional training, the variable training program consisted out of these four workouts:

lower weight, high reps more sets heavy eccentric only training longer rest periods

Both training program resulted in muscle mass gains, but with no difference between the training programs (+7.6 and +7.4% for the traditional and variable training programs, respectively).

The current study suggests that even trained subjects don’t need a complex training program for results. A high degree of effort is likely more important (i.e. pushing sets close to failure).

In conclusion, switching up training variables like rep range and rest periods seems unnecessary for muscle growth.

Study:

Damas et al. Myofibrillar protein synthesis and muscle hypertrophy individualized response to systematically changing resistance training variables in trained young men. J Appl Physiol, 2019

Go to the next infographic in the resistance exercise series:

Prevent muscle loss with minimal training?