hi guys, i have a question about variation

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thanhhuyen865
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Posts: 1
Joined: Wed Jul 11, 2018 1:30 am

hi guys, i have a question about variation

Post by thanhhuyen865 » Wed Jul 11, 2018 1:38 am

This thread could also be titlted "Optimal frequency for muscle groups vs for movements?"

My goals are strength and mass, equally. Intermediate training experience.

I train 4-6 days a week, with 4 different variations. So a week would look like this:
Bench and press 1:
Barbell bench press.
Dumbell shoulder press and auxilliary shoulder exercise.
Dips

Squat/pull 1:
Back squat
Romanian deadlift
Pullups, row

Bench and press 2:
Barbell overhead press.
Dumbell (decline) bench press and auxilliary chest exercise.
Dips

Squat/pull 2:
Deadlift
Front squat
Pullups, row

Bench and press 1:
Barbell bench press.
Dumbell shoulder press and auxilliary shoulder exercise.
Dips

Squat/pull 1:
Back squat
Romanian deadlift
Pullups, row
Would my program constitute too much variation to reach an optimal frequency for the same movement?

That is, in all likelihood and speaking from general principles, would I be better off doing the same movements more often? What would I gain from it, strength and mass, both?

I am also in doubt whether alternating say decline bench press and bench press, or dumbell versus barbell, constitutes "a different movement", or if the neural adaptations will more or less carry over?

What I am doing is giving me steady progress, but I am simply wondering if less variation according to general principles would likely make my progress or strength gains faster.

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