NIFS Healthy Living Blog

We’ve all heard that using the same workout program for a long duration is not the most effective way to train. At some point in everyone’s training life, they get into a program or workout routine that just seems to be perfect. It may be time-efficient and enjoyable, and you may see all of the improvements you set out to achieve when you started. These workout programs may last 4, 8, or 12 weeks, but they are always the hardest to switch up even if your improvements (or “gainz”) have stalled.

Balancing the Need for Variety with Favorite Exercises

Exercise variety is great. I recommend switching up different variations of exercises from training cycle to training cycle; I do realize, however, that some of those foundational exercises that you like to perform might always be present.

Most of us have our favorite exercises that are staples in any program that we use. Those favorite exercises also tend to be coupled with rep schemes (sets, reps, rest periods) that we feel like help us get the most out of our time in the gym. It’s almost like we have our default setting on what we are going to do and run with it. But what if you didn’t want to switch up any of the exercises? How could you build an entirely new workout with the exercises you have been doing from the previous block or training cycle?

A Sample Workout with Variations

The answer is actually pretty simple. You can alter the variables of the program to drastically change the look, feel, and performance of any workout. How do you do it? Take a look at the sample full-body workout below and the following two blocks with the same exercises.

Weeks 1–4

• Front Squat 4x6 (2-minute rest between sets)
• TRX Row 4x15 (1-minute rest)
• Dumbbell Bench Press 4x12 (2-minute rest)
• Kettlebell Lateral Lunge 3x8/leg (1-minute rest)
• Lat Pulldown 3x15 (1-minute rest)

Weeks 4–8

• Front Squat 3x12 (30-second rest between sets)
• TRX Row 3x25 (30-second rest)
• Dumbbell Bench Press 3x20 (30-second rest)
• Kettlebell Lateral Lunge 3x15/leg (30-second rest)
• Lat Pulldown 3x15 (30-second rest)

Weeks 9–12

• Front Squat 5x3 (3-minute rest between sets)
• TRX Row 5x8 (1.5-minute rest)
• Dumbbell Bench Press 4x6 (2-minute rest)
• Kettlebell Lateral Lunge 4x3/leg (1.5-minute rest)
• Lat Pulldown 4x10 (1.5-minute rest)

For each four-week block, I made small adjustments to each of the exercise “variables.” Each of these blocks will give you an entirely different feel than the preceding block. By changing sets, reps, and rest periods, you are altering the stressors on the body. You are also changing what the goal for your cycle may be. Want to work on pure strength? Use low reps, lots of sets, and big rest periods. Muscular endurance? Try lots of reps and little rest.

Small Changes Equal Big Progress

Little adjustments can make big changes in your progress in the gym. The same “old” can now be the same “new.”

This blog was written by Alex Soller, Athletic Performance Coach, and NIFS trainer. To find out more about the NIFS bloggers, click here.

In a previous blog I discussed the importance of training within the movement categories. Those categories are upper body push and pull, squat, and hinge. To break it down even further within the categories, there are exercises that give you more bang for the buck than others. In this blog I differentiate between compound and isolation exercises. For those of you who are on a time crunch when you are in the gym, these exercises are crucial to get the most out of your training.

What Is the Difference?

A compound exercise is also known as a multi-joint exercise. This is an exercise in which more than one joint is required to move through the exercise. An example of a compound exercise would be a squat. To complete the squat pattern, three joints must move: the ankle, knee, and hip. Examples of compound exercises for the upper body are the bench press and overhead press. Both movements require the function of the shoulder and elbow. The reason that compound lifts have more payoff is that they work multiple muscle groups as well. A bench press uses the pectoralis muscles, deltoids, and triceps. This requires more energy to be expended than if you used only one of those muscle groups on a single joint exercise. Exercises that isolate a single muscle group are called isolation exercises. Examples of an isolation movement would be a bicep curl, triceps extension, leg extension, or a leg curl. The difference between a compound exercise and an isolation exercise is the number of joints that move.

Which Type of Exercise Should You Do?

Compound lifts are more challenging but less time consuming than performing multiple different isolation exercises. If you short on time while in the gym, a full-body workout full of compound movements will give you the most from your workout. I have written blogs about how to structure those types of workouts. If you want to sculpt your body in a particular way, and are focused on correcting muscle imbalances or injury rehabilitation, each may require the use of specific isolation movements to build up specific muscle groups. So, the question is, what are your goals? Once you define your goals, you can design your workout program.

Structuring a Workout

The most efficient way to structure a workout utilizing both methods is to perform a compound movement first in your workout followed by isolation movements to complement the muscles used in the compound movement. A quick example using the bench press would be bench pressing first, followed by isolation movements to isolate the chest and triceps. You want to save the most amount of energy for your compound exercises, which is why you should perform this one first. Fatiguing the triceps before a heavy bench workout will not yield the best results for bench press. This is why isolation exercises are best performed at the end of your workout.

For more information or guidance on how to structure your workouts, visit our training staff at the track desk in the fitness center. For nonmembers looking for help on your fitness journey, feel free to give us a call to set up a guest fitness assessment.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.