The Principle of Variation: Changing Workouts

The Principle of Variation is the reason for changing workout regimens and grouping your weight training activities into purpose-driven phases of training.

Weightlifting exercises are motor (movement) skills. Practice variation for motor skill learning is well grounded in Schema Theory.

The theory applied to weight training suggests that varying similar weight lifting activities (e.g., the bench press) promotes learning the "rules" necessary to produce different versions of it (e.g., a new maximum repetition). Variation in weight training programs is the basis for periodization training, or training in phases.1,2,3

Schema Theory

The Principle of Variation promotes more consistent improvements over time. It minimizes plateaus and prevents boredom. In addition, you can avoid overtraining by varying your program. Breaks from the stress of high intensity, high volume training can be built into the design of the weight training program.

What can be varied? Repetitions, sets, exercises, order, rest periods, weight load, speed of execution, width of the grip, and more. There's enough room for variation that you never have to do the same routine twice!

Examples of How to Apply the Principle of Variation to Weight Training

1. Rather than 3 sets of 10 reps only for any exercise, vary with 1 set of 8 reps, 1 set of 10 reps, and 1 set of 12 reps. Vary the weight load, too.

2. To increase explosiveness for jumping, alternate power cleans with back squats and vary the speed and intensity of lifts.

3. Rather than bench press only, vary the angle with inclined and declined presses, vary the grip width, and add dumbbell presses. See Arm Exercises

4. When training to achieve long-term goals, plan the training program for extended periods (e.g., a year or more). Use training cycles, or periods, each with a specific purpose. See Setting Goals

Don't confuse the Principle of Variation with the Principle of Specificity.

Specificity means you design weightlifting programs and strength fitness that work the muscles to stimulate growth in the direction you want (e.g., greater strength in the biceps, muscular endurance in the legs).

Variation means change your weight loads, sets, reps, etc. for those same exercises within a range (depending on the phase of training) so you learn and improve more quickly.

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References

1. Schmidt, R.A. (1975). A schema theory of discrete motor skill learning. Psychological Review, 82, 225-260.

2. Schmidt, R.A. & Wrisberg, C.A. (2000). Motor learning and performance: A problem-based learning approach (2nd ed.). Champaign, IL: Human Kinetics.

3. Fleck, S.J. & Kraemer, W.J. (1996). Periodization breakthrough! Ronkonkoma, NY: Advanced Research Press.

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