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Variable Resistance Training

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What is variable resistance training?

When discussing the many different options that one can choose from when looking at the choices in achieving variable resistance we should make a few things clear first. The exercises should produce the appropriate movement patterns, target the desired muscle groups and offer neuromuscular benefits.

In order to do this we first need to be very specific when deciding why we want to train, for what purpose or for what specific objective. It needs to be added here that the only way that you are going to get any quantifiable results is if your results from your exercise are measurable.

This brings us to the creation of your own personal workout routine that is created specifically for you so that you can measure and achieve success by monitoring your progress. Once your exercises have been chosen there are many choices that can be made with regard to varying that exercise.

These choices include the specific technique used, how much weight you use, how often the exercise is performed, what order you perform the exercises, how much rest is used between the sets and a few others.

Exercise technique is everything and there are seven distinct elements of exercise technique that can be varied to achieve certain goals or specific needs.

Goal identification

Exercise motion




Repetition tempo


Any exercise that you have in your exercise program or workout routine is there for a good reason otherwise you are just wasting your time. But once the exercise is there in your regular routine there are many different ways to vary it.

Intensity is the most obvious variation which you can do yourself from workout to workout. The next is volume which you can plan ahead by working out what you are capable of. This will include the sets and reps that you do as well as duration.

You have full control of the frequency, the recovery time as well as the order in which you do your workout exercises. These are all important considerations that you need to keep in mind to make sure that you get the best from your workouts.

Without going into specific details of how to create your own unique training routine there are still a few basics that you can and should use when designing your own training program or workout schedule.

1. Place exercises of high neurological demand and challenge (stability and balance exercises) before those of low demand.

2. Place exercises of high priority (compound exercises) before isolation exercises.

3. Place newer exercises with higher motor learning requirements before ones you are more experienced with.

4. Place lower intensity exercises after the more complex higher intensity ones.

5. Place the exercises for stabilizer muscles at the end of your routine (such as specific core work)

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