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Training variables to achieve your fitness goals

09 Training variables

In the last posts we´ve been talking about bodyweight, compound and isolation exercises and I´ve mentioned some variables you´ll need to adjust on your workouts according to your goals so it´s time to start looking to those variables.

In the future posts you´ll learn how to put together the 3 types of exercises to create workout programs according to your goals that give you the best results.

I´ve mentioned in other posts and social media that training can be simple but it can also get very complex and the reason is simple if your goal is just to get in shape and sustain it you only need to know and understand the basics but if you want to learn more and be able to create your own workouts for different goals then you need to know about types of exercises, training variables, advance training techniques, types of hypertrophy and this is when things get more complicated.

I´ve you´ve been following me for a while you know that I like to keep things simple and there´s no exception, we´re going to start looking at more complex information but I´ll keep it as simple as possible so that you can understand it and use it. Even when it´s a lot of information you´ll see that it´s not that complicated and you don´t need to learn it all in one day, you can come back as much as you want to re-read the posts.

The training variables I´ve been referring are: rep ranges, frequency, volume, periodization, progressive overload, intensity, variation and recovery. I´ll write a post for each variable so that we can go deeper.

Each variable is highly important and you need to consider each when creating any workout program according to your goals. It´s not the same to gain lean muscle than to lose fat or just maintain your weight, the basics for all goals can be the same but you need to adjust each variable which are the ones that are going to make your workouts look different.

All fitness programs use all or some of this variables, the more variables you use the more complex things can get until you understand all of them and get some experience but the most effective your workouts will be.

Have you ever asked yourself why can´t I do the same workout every day? Or why some programs change routines every week while others change them every month? why in some programs we have more rest days than in others? why some programs last 1 month while others last 3 months? The answers to all this questions is that it depend of the goal and from there the fitness trainers who create the programs adjust the variables needed to give you some results.

In most cases you won´t see fitness trainers, fitness experts or gurus in the gym talking about all this variables, some of them may use  them without knowing, others may know the basics but none of them will explain you the reason why they took one variable and manipulate it a certain way.

With the next posts you´ll be able to know how to adjust each variable, in what rep range do you need to work for better results, how much volume and frequency is needed, how to use periodization in a way that is simple for you to apply it, how to use progressive overload if you´re working at home with limited equipment, how to measure results and much more.

If you are new to training you may be overwhelmed with all the information to come but it may be all you need, if you are more advanced or want to take your training to a higher level you may want to learn about advance techniques and how to use which we´re going to see after we finish training variables.

The whole idea is to give you all the information you need so that you can create your own workout programs and achieve any fitness goal.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam