Research has shown people gain comparative or greater muscle strength and size when they opt for variable exercise selection compared to fixed exercise selection.People asking for exercise advice are usually looking for a simple answer. Do this over that. Do this many of that thing, for this long. Get these gains. In reality, things are never that simple.
One way people try to incorporate these principles into training is via something called “periodisation”. The two main periodisation models are linear and undulating. Linear periodisation involves the gradual increase of a variable.For example, over an eight-week program, the loads may get heavier, but the amount of sets or reps you do gets lower.So, Monday, you might do some heavy lifting, then Tuesday’s focus would be on higher repetitions, then have an explosive or speed priority for the next day.
When it comes down to it, many movements are skill-based; by not practising as much, you may not progress as fast. But is it enough for health? Our current national physical activity recommendations do not mention the need to progress or vary the exercise. They simply state the amount, intensity, and type of exercise for health benefits. Exercising for performance or ongoing improvement seems to be a different story.
Even following a progressive longer term aerobic program, measurements of cardiovascular fitness tend to plateau around nine months into training. Do what you enjoy and can stick to
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