{"id":6386,"date":"2022-11-21T08:14:23","date_gmt":"2022-11-21T15:14:23","guid":{"rendered":"https:\/\/strengthsenseiinc.com\/?p=6386"},"modified":"2022-11-21T08:14:23","modified_gmt":"2022-11-21T15:14:23","slug":"strength-sensei-101-rate-of-exercise-variation","status":"publish","type":"post","link":"https:\/\/strengthsenseiinc.com\/2022\/11\/21\/strength-sensei-101-rate-of-exercise-variation\/","title":{"rendered":"Strength Sensei 101: Rate of Exercise Variation"},"content":{"rendered":"
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How often should you change exercises? Expanding on this question, what constitutes a change of exercise? Is a back squat with the heels elevated enough of a change, or do you need to go more extreme, such as with a front squat or a leg press. The Strength Sensei has some strong opinions on this topic.<\/p>\n
Through his books and articles, Fred \u201cDr. Squat\u201d Hatfield helped popularize the idea that the upper body requires more frequent variation in exercise prescription than the lower body. [Hatfield, F., Hardcore Bodybuilding: A Scientific Approach<\/em>, 1993, Chapter 7, Contemporary Books, Inc.]<\/p>\n As the Strength Sensei did in his early years, Hatfield would divide the body into three parts: 1) upper body, 2) lower body, and 3) midsection, calves, and forearms. He would then take it a step further by separating trainees into fast gainers (those with more fast twitch muscle fibers) and slow gainers.<\/p>\n Let\u2019s say we have a six-week training cycle. For the legs, you might do dumbbell split squats for three weeks, followed by barbell back squats for three weeks. For the shoulders, you might do barbell behind-the-neck presses for two weeks, lean-away dumbbell lateral raises for two weeks, and barbell military presses for two weeks. But as the Strength Sensei said, \u201cThere\u2019s optimal training, and then there\u2019s reality.\u201d<\/p>\n Although understanding the recovery periods needed for the upper and lower body is a good start, many other variables are worth considering. Here are nine training guidelines the Strength Sensei proposed on exercise variation:<\/p>\n Weightlifting coach Carl Miller was one of the Strength Sensei\u2019s favorite authors. In the 70s, Miller discussed how lower-class weightlifters from Eastern Bloc countries would perform only two categories of leg exercises: Front Thigh, Hip and Upper Thigh. Elite athletes would perform five: Front Thigh, Hip and Upper Thigh, Speed, Deep Penetrating, and Specialized Pull. (Miller, Carl. Olympic Lifting: A Training Manual<\/em>, 1977, reprint 2018, pp. 67-76, Sunstone Press.)<\/p>\n <\/p>\n When looking at training programs, consider that many factors determine the rate of change in exercise. Use the guidelines, keep accurate records, and take a flexible approach to program design. (TSS)<\/p>\n","protected":false},"excerpt":{"rendered":" Strength Sensei 101 Rate of Exercise Variation More insights into the pioneering training methods of Charles R. Poliquin How often should you change exercises? Expanding on this question, what constitutes a change of exercise? Is a back squat with the heels elevated enough of a change, or do you need to go more […]<\/p>\n","protected":false},"author":10,"featured_media":6387,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[1,11],"tags":[],"yoast_head":"\n\n
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