Variation in training. Does your training plan need variation?

Almost every book on training mentions the training principle of variation. Is variation in training really necessary, or can you do without it with a clear conscience? We get to the bottom of it.

Training can be very diverse. The question now is whether training means strength training, coordination training or endurance training. Different types of training naturally lead to different adaptations in the body.

Adaptations in endurance training

In endurance training, a distinction is made mainly between training with the continuous method (steady-state) in which a low-intensity, even performance is delivered over a longer period, and high-intensity interval training, in which low-intensity performance is alternated with short high-intensity phases. Steady-state training mainly leads to muscular adaptations in the muscles used (greater mitochondrial mass, better capillarisation etc.). High-intensity interval training in turn leads to an adaptation of the heart (mainly a higher stroke volume). The heart can therefore pump more blood per beat. This usually leads to a lower resting pulse.

So is variation in training useful if you want to improve your endurance?

Absolutely, yes! Both components should be trained in endurance training. The optimal ratio for your endurance training is 80/20. 80% steady-state training (low-intensity, even performance over a longer period) and 20% high-intensity interval training. It can also make sense to use different forms of movement (bike, cross trainer, running, swimming etc.).

Adaptations in strength training

Regular, intensive muscle training with an appropriate tension duration (approx. 60 - 100 seconds) leads to a cross-sectional and/or length adaptation of the muscle fibres used. Different muscle fibres are now activated with each exercise. This is due to the function-dependent recruitment of motor units. So if you perform supination (outward rotation) at the wrist, different muscle fibres in the biceps are activated than when bending at the elbow joint (biceps curl). To get as much effect as possible from muscle training, the muscles should therefore be trained in as many different functions as possible. So make sure you perform several exercises per muscle in as many different functions as possible.

So is variation in training useful if you want to increase muscle mass?

No! Firstly, there is no scientific data clearly showing that variation after a few weeks or months leads to more muscle mass. On the other hand, as described above, different muscle fibres are activated depending on the function. There are therefore adaptations in these muscle fibres each time (provided strength training is carried out effectively). If I train a bend at the elbow joint (biceps curl) for 8 weeks and then switch to supination for this muscle, I will lose these gained adaptations (in the muscle fibres used for the biceps curl) again because other muscle fibres are now being trained. It is also clear why "new" exercises often cause muscle soreness (tiny micro-tears in the muscle fibres). Some muscle fibres were never trained, so you are a "beginner" in this exercise.

In strength training, try to train each muscle group with 3-4 different exercises and try to increase the intensity from workout to workout! Variation in strength training is not necessarily bad. To keep motivation high and to have some variety in your training, variation can definitely make sense. In endurance training, make sure that 80% of your training volume is done at low intensity (approx. 65 - 75% of your maximum heart rate or a pace at which you can still speak individual sentences). 20% of your training volume should be covered with high-intensity interval training.

Also pay attention to adequate protein intake after training and throughout the day to achieve maximum effects.

Have fun with it!