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Variety can make the difference in motivation. If that's what you lack, then so be it. But it's detrimental to a progressive/scienctific-like approach to lifti

Variety can make the difference in motivation. If that's what you lack, then so be it. But it's detrimental to a progressive/scienctific-like approach to lifting. We want to know that over time we're getting progressive overload. That means you need consistency to watch that 1) The weight goes up for the same reps, or 2) the reps go up for the same weight (or 3, both). Unfortunately exercises are not direct replacements for each other meaning you cannot simply do the same for a variety of (eg:) bicep curls. Once someone gets past what linear progression can achieve (see Strong lifts 5x5 app for example) then we start to do periodization or other plateau breaking patterns.

bjornasm 3y ago
>But it's detrimental to a progressive/scienctific-like approach to lifting. Uh, sources for that? As I powerlifter I have lifted with world class lifter who have a huge variations in their exercises. Bands,chains, boxes, pause/no pause, grip width, stance width.
- maerF0x0 3y ago
  Yes, of course a single exceptional exception makes it true. The reason that works for a world class athelete is because they're extremely careful and persistent to periodize and have progressive overload. Unless the commenter is an equivalent exception, it's bad advice to follow that, or any other, kind of advice from exceptional genetic folks. It's very difficult to select the correct weight for an exercise when you're constantly changing it up. What you're describing are simple modifications as a form of progression. Adding a band to a barbell bench press is still a barbell bench press. But going from barbell bench press, to weighted push up, to (incline|decline|flat) dumbbell bench, to iso lateral hammer machine, to smith, to (low, mid high) (cable, bench) flyes, to dips, to ... Is detrimental. Most folks should try 12 weeks of the exact same exercise per body part with a RIR3, RIR2, RIR1, RIR0 cycle. (increasing weight each week and from cycle to cycle) . And most folks can do a reasonable selection of exercises for a year or two before they need to tweak for imbalance or personal details like insertions, or weaknesses.
lukas099 3y ago
Post proof that exercise variety is detrimental to achieving lifting goals. I'll concede that if you are competing in a strength sport, it is best to focus on the movements in that sport.
- procinct 3y ago
  They’re likely just meaning it makes it harder to progressive overload. If you stick to a programme, you know it’s just about modifying weight, reps, rest, time under tension etc. But if you are changing exercises constantly, it can be difficult to know what weight or rep range will get the right results from that exercise since it’s not really comparable to another exercise.
  - lukas099 3y ago
    It might be harder to track your progress, but progress will be made nevertheless.
    - maerF0x0 3y ago
      Progress will _only_ be made with sufficient stimulus, and your body will rapidly adapt so the stimulus is not sufficient -- unless you do progressive overload (and ideally occasional deloads too)
      - lukas099 3y ago
        You will progressively overload without tracking or thinking about it if you maintain a constant rate of perceived exertion.
Brendinooo 3y ago
I'm stronger than I was six months ago. Seems like a good thing. If that stops being true, I can adjust later. Variety has also helped me do weightlifting without injuring myself. I hurt my back pretty badly doing back squats, probably because I was leaning forward too far, probably because I was overcompensating due to quad dominance. Because of an app like this website I was able to discover and try different squat variants that are helping me fill out the core and glute muscles I was lacking. Again, seems like a good thing.

bjornasm 3y ago

>But it's detrimental to a progressive/scienctific-like approach to lifting. Uh, sources for that? As I powerlifter I have lifted with world class lifter who have a huge variations in their exercises. Bands,chains, boxes, pause/no pause, grip width, stance width.

maerF0x0 3y ago
Yes, of course a single exceptional exception makes it true. The reason that works for a world class athelete is because they're extremely careful and persistent to periodize and have progressive overload. Unless the commenter is an equivalent exception, it's bad advice to follow that, or any other, kind of advice from exceptional genetic folks. It's very difficult to select the correct weight for an exercise when you're constantly changing it up. What you're describing are simple modifications as a form of progression. Adding a band to a barbell bench press is still a barbell bench press. But going from barbell bench press, to weighted push up, to (incline|decline|flat) dumbbell bench, to iso lateral hammer machine, to smith, to (low, mid high) (cable, bench) flyes, to dips, to ... Is detrimental. Most folks should try 12 weeks of the exact same exercise per body part with a RIR3, RIR2, RIR1, RIR0 cycle. (increasing weight each week and from cycle to cycle) . And most folks can do a reasonable selection of exercises for a year or two before they need to tweak for imbalance or personal details like insertions, or weaknesses.

lukas099 3y ago

Post proof that exercise variety is detrimental to achieving lifting goals. I'll concede that if you are competing in a strength sport, it is best to focus on the movements in that sport.

procinct 3y ago
They’re likely just meaning it makes it harder to progressive overload. If you stick to a programme, you know it’s just about modifying weight, reps, rest, time under tension etc. But if you are changing exercises constantly, it can be difficult to know what weight or rep range will get the right results from that exercise since it’s not really comparable to another exercise.
- lukas099 3y ago
  It might be harder to track your progress, but progress will be made nevertheless.
  - maerF0x0 3y ago
    Progress will _only_ be made with sufficient stimulus, and your body will rapidly adapt so the stimulus is not sufficient -- unless you do progressive overload (and ideally occasional deloads too)
    - lukas099 3y ago
      You will progressively overload without tracking or thinking about it if you maintain a constant rate of perceived exertion.

Brendinooo 3y ago

I'm stronger than I was six months ago. Seems like a good thing. If that stops being true, I can adjust later. Variety has also helped me do weightlifting without injuring myself. I hurt my back pretty badly doing back squats, probably because I was leaning forward too far, probably because I was overcompensating due to quad dominance. Because of an app like this website I was able to discover and try different squat variants that are helping me fill out the core and glute muscles I was lacking. Again, seems like a good thing.