If you need to do another body weight squat, you’re going to lose it.
Without the appropriate knowledge to make your own program you might be feeling burnt out doing the same old stuff.
Changes to a training program can be qualitative or quantitative. Quantitive refers to changing the exercise and quantitative refers to changing other training variables (i.e. reps, load, sets). Most of us don’t have the ability to alter training loads and we may have a limited variety of exercises in our toolbox.
I want you to get two things out of this
- I want teach you ways to modify training variables so that you can design your own workout
- I want to make your toolbox bigger. Meaning, I want to teach you more exercises
Training Variables at Your Disposal
Just because you don’t have access to a rack full of dumbbells does not mean you can’t modify other training variables. These variables include:
- Time under tension
- Range of motion
- Rest periods
Let’s focus on time under tension, range of motion, and speed since these are ways to change an exercise without really changing the exercise. If you want to read more on this, take a look at a recent T-Nation post I did on mixing up your workouts with minimal equipment.
Try to pick up on these variables from the video below before we get into different exercise examples. Within one movement pattern you can change the speed (explosive reps), range of motion and time under tension (pulse reps and isometric holds)