• Tony

New Workouts Vs. Set Workouts in Progress


Quick lil study review of a paper published at The University of the Basque Country in Spain directly comparing strength, motivation, and body composition change in a training program that is randomized vs. a program with a set foundation repeating similar workouts week to week.⚖️ (PMID: 31881066)🧬





They found that the program with foundation showed more strength gains, more lean body mass gains, more body fat lost, but less intrinsic motivation towards working out.🤔


So when looking at the two, obviously your first reaction would be that the foundation set up is better. Who wouldn’t want more progress in almost every aspect looked at?🤷🏽‍♂️


Buuuuut motivation towards working out could be the difference between you training 4+ times per week, and maybe only making it to the gym 1-2 times per week (which matters BIG TIME.)🙃


So what do we do with this?


1️⃣First, be honest with yourself and how much motivation plays a roll in you making it to the gym.


2️⃣Second, adjust your training based on the answer. The best training program on planet earth still won’t work if you don’t do it consistently.


If motivation does effect you, think about different ways to incorporate both styles in your training. Whether it be half of your workout dedicated to building a foundation with set exercises and the other half mixed up to have some fun, or adding a couple foundational days per week to your training while leaving the rest randomized and new.


If you don’t mind less motivation, then training with a sound foundation with progression model will get you more and faster progress.


Figuring this out can be more of an art than a science, so break out the canvas and get painting b****. 🎨 🖌


(It’s only your health and quality of life we’re talking about😉)



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