September 16, 2021 1 min read

If you are looking for improved strength and size, you need to incorporate variation in your training. One of the best ways to implement variation is to change up your exercises every once in a while. 

Several studies have found that using multiple exercises was more effective for increasing strength in the squat compared to squat only training. Both groups performed the same amount of total volume, and the variation group didn’t squat nearly as often – but still made better progress! Additionally, the variation group also experienced growth in all portions of the quadriceps whereas the squat only group only grew two muscles of the quadriceps. Not only is movement variation helpful for strength, but it can also help growth!

For most folks, I’d recommend switching your exercises up every 3-4 weeks or so. If you’re super advanced, you might even need to switch up every two weeks.

Reference: Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., ... & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. The Journal of Strength & Conditioning Research, 28(11), 3085-3092.

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