How to Maximize Workouts with Variable Resistance Training
You probably know that lifting weights is the key to a toned and sculpted body. It also is associated with improving longevity by 10-20%, but many are always searching for the next edge or even where to start.
Strength training can be intimidating, especially if you need help with how to do it or what equipment to use.
Whether you want to start or take your strength training to the next level, Variable Resistance Training is an effective and easy solution.
Variable Resistance Training (VRT) makes strength training more entertaining and efficient, maximizing your output and time to obtain the body of your dreams.
Maximize Your Variable Resistance Workout
By incorporating variable resistance into your workouts, you can take your fitness routine to a higher level and maximize the effectiveness of each exercise. Variable resistance training can be beneficial in aiding muscular growth, increasing stamina, and optimizing physical performance.
What is variable resistance training?
VRT is an exercise technique that combines multiple types of resistance during a single set. It involves using different equipment or techniques that require varying amounts of force throughout a workout.
As you raise and lower the weight, tension increases in your muscles towards the end of each repetition before gradually declining as you approach the starting position. This fluctuating resistance allows your muscles to work harder and gain greater strength.
Workout Smarter and Harder
This constant resistance means you can perform reps with low and high weights in the same set, thus pushing your muscles to their ideal and ultimate limit.
You can control your body to challenge some of these things when performing a workout. In a flywheel, variable resistance returns eccentrically to work done concentrically. All reps of rep one will make up 100% of your rep count.
I used a similar technique while training our college athletes years ago. Think of a superset where you start with dumbbell curls at a weight where you can do 8-10 reps, but instead of resting after completion, I had them go down to a lower weight and continue the set til fatigue, and then go down one more time. This constant force pushes the muscle group to complete exhaustion.
What are examples of variable resistance?
It involves using various variable resistance devices, weights, machines, or bands that provide different resistance levels during each repetition, and these devices are highly effective in enhancing the performance of the best compact home gym.
It enables you to utilize any resistance band, dumbbell, kettlebell, sandbag, or chain. These tools help create different levels of resistance and tension, challenging your muscles in multiple ways.
To train bodyweight exercises
The resistance bands are an essential piece of equipment and offer flexibility in body weight exercises, such as band-assisted chin-up exercises on a pull-up bar.
On the bottom of the chin-up, the band provides more support. When you raise yourself, it increases as muscle weight increases. Using the band is helpful as you gain strength. As you work on this method consistently over time, you can improve your repetitions without banding.
You can also add accommodating resistance to your bodyweight exercises, such as squats, lunges, and push-ups.
With targeted strength-building workouts, you’ll never get stuck in a rut of repeating the same exercises and will always be motivated to maximize your benefits. Doing this will save valuable time when it comes to weight training!
Benefits of Variable Resistance Training
This type of constant resistance training is an excellent way to build muscular strength and skill, providing numerous advantages compared to traditional free-weight exercises.
- One of the main benefits of variable resistance training is increased strength. By changing the weight during each exercise, you can target and challenge specific muscles differently. This helps build muscular endurance and significantly more strength gains over time.
- By varying the exercises performed with variable resistance equipment, you can work for multiple muscle groups simultaneously, improving overall fitness levels.
- It can be personalized to accommodate the needs of each person, offering a greater variety of movements and weights.
- Can provide a more challenging workout than conventional weightlifting due to the varying levels of force. Employing variable resistances, such as bands or cables that maintain tension throughout the entire motion, allows for improved muscle recruitment one can maximize strength through the range of motion (ROM), improving muscle control and coordination.
- Consequently, active individuals can take advantage of these benefits while achieving excellent safety in their training regimen. Because the number of resistance changes throughout a workout session, this training also helps reduce injury risk by reducing strain on joints and tendons.
- Lastly, this form requires little space, making it ideal for home use without having all those bulky pieces taking up room. This allows individuals who don’t have access to gym equipment still get a good workout while staying safe at home.
Variable resistance training has been proven repeatedly through research studies showing significant increases in both muscular size and power output, making it the perfect choice for anyone looking to achieve their health and fitness goals regardless of what they may be.
The benefits of variable resistance training are undeniable and should be included in any health and wellness routine. This training in your regimen can facilitate attaining improved physical fitness, power, and total health.
Additional Benefits
For strength training at home
Resistance bands are the perfect, cost-effective solution for those seeking to complete a home gym experience. Not only can you easily equip yourself with one at an affordable price, but they also only require a little space or time to use! Save money and train your body without hassle – resistance bands have it all covered.
To work around a physical limitation
An advantage of variable resistance is that it can aid in overcoming physical limitations. Lifting weights may cause strain on the joints, but resistance bands could be an ideal solution to this issue.
Variable resistance training is an efficient means of enhancing strength, honing muscle control and coordination, and boosting muscular endurance.
How to Incorporate Variable Resistance Training into Your Routine
Variable resistance training is a powerful tool for maximizing workouts and achieving optimal results. Incorporating VRT into your routine doesn’t have to be complicated or time-consuming—plenty of simple ways to add variety without sacrificing time or energy.
When incorporated into your weight lifting routine correctly, variable resistance training can help you reach new levels of fitness and health. This provides more tension on the muscle fibers than traditional weightlifting exercises, enabling you to build strength, power, and endurance with greater efficacy.
So, remember, constantly changing load forces your muscles to work harder as they adapt to the varying difficulty levels throughout each workout.
Successful Implementation
For successful implementation of variable resistance training into your routine, certain aspects should be taken into account:
• Start slow – begin with lighter weights so that you can get used to how this type of exercise feels before gradually increasing intensity over time;
• Choose target muscle exercises wisely – select movements that target multiple muscle groups at once;
• Vary reps/sets – vary up rep counts within sets (e.g., 8-12 reps) as well as the total number of sets per exercise (e.g., 3-4 sets);
• Focus and maintain proper form – always focus on proper form when performing any movement with added weight;
• Progress slowly– don’t rush yourself. Take time between workouts if needed and ensure not to add too much weight too quickly;
• Have fun– last but not least: enjoy yourself. Remember that although challenging at times, working out should be enjoyable above all else.
By following these simple tips for incorporating variable resistance training safely and effectively into an existing workout program, anyone looking for an extra edge in their physical fitness goals will find themselves reaping its rewards sooner rather than later.
So what are you waiting for? Get started today – your body will thank you tomorrow.
Following some key points, such as starting slow and varying reps and sets, you can safely and effectively incorporate this powerful tool into your existing routine with excellent results.
Get Started with Variable Resistance Training
When selecting the right equipment for variable resistance training, you can look no further than resistant bands. With their adjustable tension levels and various sizes available, the resistance increases as they stretch, which makes them a great choice.
Adding resistance bands, tubing, or other elastic materials while performing bodyweight exercises like squats and pushups, or by adding bands to your bench press, all provide additional tension that makes each repetition harder but still allows for full range-of-motion movements with every rep.
Beyond rubber-based resistance, to take our workouts to the next level, adjustable pulleys, weighted vests, free weights like kettlebells and dumbbells, and variable resistance machines can be excellent additions; their unpredictable movement patterns help build balance & coordination while working out several muscle groups.
Moreover, most gyms are equipped with cable systems that enable you to adjust the weight as needed – which makes them great for creating customized exercises tailored toward achieving specific objectives.
Proper Protocol
A proper protocol consideration of VRT consists of:
FAQs about Variable Resistance Training
Bottom Line
By introducing VRT into your regimen, you can optimize the efficiency of your exercises and gain more significant benefits from them.
Variable resistance training is an excellent way to challenge yourself while helping you stay safe and injury-free. This exercise can be tailored to fit anyone at any level or objective by making slight changes.
Take a proactive approach to health and wellness by incorporating variable resistance training into your routine. With its ability to target specific muscle groups, you can maximize results while minimizing the risk of injury.
