5 Workout Variables for the Ultimate Training Session - Algia Medical

Home » 5 Workout Variables for the Ultimate Training Session

5 Workout Variables for the Ultimate Training Session

by Ethan More

When it comes time to workout and exercise, many people want to know what movements and exercises are most effective and efficient. Different movements and intervals yield different results, so it is helpful to have goals in mind when working out. 

Whether you are hoping to increase strength, endurance or maybe even both, there are specific techniques and variables to work with and adjust during your training sessions. Adding in different accessories such as resistance bands helps increase the intensity of your workouts which can make a major impact over time in your training and results. 

Workout Variable #1: Variable Resistance Training

If you have been doing your research to figure out how to complete the ultimate training session, then you have likely come across the popular term variable resistance training or VRT. Variable resistance training is using exercise accessories such as resistance bands to maximize the amount of resistance being used during an exercise. You may also see people at the gym adding chains to their bar which also provides resistance for lifts. 

When using VRT during your training, you are working muscle groups to their max by adding more resistance at the hardest point of a lift. Using VRT allows your muscles to stay activated for longer. For example, using a resistance band when completing a squat means that at the hardest portion of the squat you have added resistance to the movement to maximize the exertion the legs muscles are completing. 

Without using a resistance band, your muscles can relax at the bottom of a squat which means less work for the muscles which is what you don’t want when trying to gain strength. Over time, you will be gaining strength and muscle at a more rapid pace using variable resistance training which is why it is such a popular technique for maximizing training. 

Workout Variable #2: Exercise Selection 

When you are working to improve strength, one of the most important factors during a workout is the exercises you are choosing to complete. Choosing movements that focus on a full range of movement which in turn works out a variety of muscle groups is the best option to get the results you are working towards.

 Exercises such as deadlifts or squats are important to incorporate into your workout routine on a consistent basis as they work numerous muscle groups at once. It can also be extremely beneficial to plan your workout ahead of time so you don’t waste time at the gym choosing which exercise to complete next. 

Workout Variable #3: Adjust Your Rest Intervals

It may seem counterintuitive, but focusing on how long you are or are not resting during reps can make a difference in your workout and results. Experts will tell you one of the most important parts of your workout are the rest intervals between sets. You want to find the right amount of time for your body without waiting too long for the muscles to get cold again. 

Adjusting your rest intervals can take some time adjusting and tweaking, but oftentimes when you lower your rest intervals you are making your muscles work harder which can help with efficiency during a workout as well as gaining long term results faster. However, remember it is important to make sure you are resting some between sets to allow the muscles to recover.

Workout Variable #4: Frequent and Consistent Workouts

While it is important to find the most effective tools to help improve your training sessions, if you are inconsistent with how often you are actually exercising none of the tools or variables will make an impact. When you are planning and completing workouts, it is helpful to have a log to document what exercises you are completing as well as the weight and reps that you did during the workout. 

Experts recommended training a minimum of three times a week, with a maximum of five times a week to allow your body rest days. If you are looking to maintain your fitness then working out on the lower end is fine, but if you are looking to improve your fitness and strength then training five days a week is key. 

There are many tips and tricks out there to make sure you are staying consistent with both your workouts and the exercises you are completing during the workout. Writing workouts down on a calendar helps hold you accountable while documenting the actual lifts helps remind you of what you have already completed as well as keeping you goal oriented for the next workout. 

Workout Variable #5: Focus on Duration and Intensity

When aiming to improve your training sessions, having a plan and goals in mind is key to making progress. As you work to improve your training sessions, focusing on the intensity of the workout can help add muscle and strength quickly. If you are limited on time or simply like to workout efficiently, make sure to complete intense exercises.

 There are numerous ways to increase the intensity of your workout.  Adding weight to the bar or increasing your reps during a set allows for a more intense workout in a shorter amount of time. Using resistance bands is another great way to increase the intensity of a workout as well. 

Improving your workout sessions can be a great mood booster as well as an added improvement to your overall fitness level. Increasing the intensity of workouts over time will have a big impact on the strength you are gaining as well as your endurance capabilities. Using techniques such as variable resistance training will help make your workouts more effective and you will see results quicker. 

Just remember that rest is important both during a workout as well as giving yourself days off to let your muscles fully recover. Adjusting these different variables over time while staying consistent with your workout routine will allow you to make the most impact during your training sessions. 

You may also like

Leave a Comment