How do you know when your workouts vary enough?

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11/5/12 7:17 P

Thanks to both of you for replying. I really didn't know what 'variation' meant before I posted, but I have a much better idea of it now. Thanks so much!

current weight: 140.0

142 140.25 138.5 136.75

135

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11/5/12 1:52 P

I think variation is misapplied or misunderstood. We want to ensure that the body is disrupted so that it employs measures to adapt (i.e. gets you stronger). If you're doing the same exercises with the same weight and the same reps, you're doing it wrong. However, I would argue that you can do the same strength training exercises as long as you're progressing. Progressing means either more weight, more reps or both. If you're not progressing, you're likely wasting time. If you're doing the same thing over and over, you're wasting time. Variation isn't the trick, progression is. Sometimes you have to vary to progress. Does that make sense?

current weight: 5.0  over

10 5 0 -5

-10

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11/5/12 12:56 P

Yes.

Your running already varies the speeds you're doing, and your weight training varies the sets/reps/weight. That is enough.

What the caution is, is that you should not for example do "3mph at 1% incline for 30 minutes" on your treadmill every workout routine for 3 months. That would become rapidly less challenging.

Variety in resistance/effort is just as good as variety in activity! :)

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11/5/12 11:41 A

I've read a lot of articles on spark on common workout mistakes and one of them is that you do the same workout all the time with no variation. I'm wondering, what does variation consist of?

I have a routine, I like it. But I don't know if it's varied enough.

Part I:
I run 3 days a week for half an hour. This may not seem like much, but really I took several months off from working out and running and so I had to start over. I have an interval training program for a 5k where you walk for a certain interval and then run for a certain interval. Every week the intervals change making the running interval longer and the walking interval shorter.

Part II:
I strength train 3 days a week for however long it takes me to get it done. I do Squats, overhead presses and bent over rows with a barbell, planks, side planks and back extensions as one routine, and vary that with another routine that includes squats, bench press and bicep curls with a barbell, side planks and planks and back extensions as the other. I do 5 sets of 5 of all of the above at a certain weight, and when I can do it comfortably with good form two workouts in a row, I add 5 lbs and start over again.

Of course, occasionally I dance spastically around for 15 minutes or walk all my errands around town, but those are generally not included in my 'workout'.

So, is this routine varied enough?

current weight: 140.0

142 140.25 138.5 136.75

135