The Best Workout Routine for Muscle Gain: Is Exercise Variety or Consistency Key Summary
- The best workout routine for muscle gain is a matter of preference. It can include either varied or consistent resistance exercises, as both approaches yield similar muscle growth and strength gains over time.
- The study found that varying exercises session-by-session doesn’t provide superior benefits in muscle growth or strength improvement compared to performing the same exercises consistently.
- Regardless of exercise variety, maintaining a progressive overload (increasing weights, reps, or intensity) is crucial to achieving meaningful gains in both muscle size and strength.
Is Changing Exercises Every Week the Best Workout for Muscle Gain?
The question of whether changing workout routines with different exercises leads to the best workout routine for muscle gain is a frequent topic in exercise science. The concept of variability in exercise selection could be vital in achieving muscle hypertrophy, as alternating exercises may activate muscle fibers that remain unused in more repetitive routines.1 Variability can help target different parts of a muscle, potentially leading to greater and more balanced growth. 2,3 However, some studies have found that excess exercise variability can lead to lower muscle gains. 4,5
Exercise variation can be achieved by incorporating movements with different joint involvement (single-joint versus multi-joint exercises), varying resistance patterns (ascending versus descending), adjusting body positions (inclined versus declined), changing grip styles (pronated versus supinated), altering stance or grip widths (wide versus narrow), and modifying the starting joint positions (stretched versus shortened).4
A new study titled Muscle Hypertrophy and Strength Adaptations to Systematically Varying Resistance Exercises, published in Research Quarterly for Exercise and Sport, explored whether changing your workout weekly was better for muscle growth.2 This study specifically examines how varied versus constant resistance exercises affect muscle growth and strength in young women, aiming to determine which is truly the best workout routine for muscle gain.
Overview of the Study Protocol: Exploring the Best Workout Routine for Muscle Gain
Kassiano et al. structured this study to test whether a consistent or varied approach serves as the best workout routine for muscle gain. They randomly assigned seventy young women to one of two groups, each participating in a 10-week resistance training program with three sessions per week. The two groups included:
Consistent Group, No Change in Exercises: This group consistently performed two exercises—the 45° leg press and stiff-leg deadlift—throughout each session.
Varied Group, Changed Exercises: The varied routine included different exercises in each session: 45° leg press and stiff-leg deadlift on day one, hack squat and prone leg curl on day two, and Smith machine squat and seated-leg curl on day three.
Each participant performed two sets of 10–15 reps per exercise, maximizing each set to failure. Muscle thickness of the thigh was measured at several points to assess hypertrophy. At the same time, strength was gauged with one-repetition maximum (1RM) tests on the leg press and leg extension, with dietary intake controlled throughout to maintain consistency. By the study’s end, the researchers were able to evaluate the impact of varied versus constant routines, each proposed as a contenders for the best workout routine for muscle gain.
Key Results: Best Workout Routine for Muscle Gain
After 10 weeks, the researchers discovered that muscle growth was similar across both groups, meaning neither routine conclusively qualified as the best workout routine for muscle gain. Here’s a breakdown of muscle growth across different regions of the thigh:
Muscle Growth
- In the anterior thigh, the Constant Resistance Exercise Group increased muscle thickness by 9.6% at the proximal site, 12.1% at the middle, and 17.7% at the distal. In contrast, the Varied Resistance Exercise Group saw increases of 11.2%, 14.0%, and 19.3%, respectively.
- Both groups demonstrated growth rates of 7.5% to 12.9% for the lateral thigh across all sites.
- In the posterior thigh, the Constant Resistance Exercise Group increased muscle thickness by 14.6% at the middle site and 15.6% at the distal site. In comparison, the Varied Resistance Exercise Group gained 16.4% and 16.7%, respectively.
Strength Gains
- Strength gains, measured through 1RM leg press and leg extension tests, also showed no significant differences between groups:
- The leg press 1RM improved by 32.1% in the Constant Resistance Exercise Group and by 30.1% in the Varied Resistance Exercise Group.
- The leg extension 1RM displayed similar gains, with the Constant Resistance Exercise Group increasing by 24.4% and the Varied Resistance Exercise Group by 29.0%.
These findings suggest that while varied and constant routines can effectively increase strength, neither approach stands out as the best workout routine for muscle gain.
Understanding the Best Workout Routine for Muscle Gain
This study challenges the notion that varied routines automatically qualify as the best workout routine for muscle gain. While changing exercises increases engagement and target muscles from multiple angles, Kassiano et al. demonstrated that consistent and varied routines result in comparable muscle hypertrophy and strength. In essence, varied or constant routines can each serve as an effective workout routine for muscle gain.
Variation and progressive overload remain key principles in resistance training.6 Variation involves adjusting one or more components of a program, including intensity, volume, or exercise selection.7 Methods for implementing exercise variation include changing joint involvement (single vs. multi-joint), resistance profiles, and body positioning. While variation has shown benefits, other studies found that exercise variation does not necessarily yield greater muscle hypertrophy.8-10 This aligns with the results from the present study, underscoring that for general growth, exercise consistency and variation offer comparable outcomes.
The analogy of skill-building fits here: practicing the same movements can lead to mastery, while alternating exercises offer variety but may not be inherently superior. With both approaches achieving similar results, it becomes clear that consistency in training—whether varied or constant—is at the heart of an effective workout routine for muscle gain.
Practical Applications: Designing the Best Workout Routine for Muscle Gain
For those looking to design the best workout routine for muscle gain, this study offers practical takeaways:
Flexibility in Exercise Selection: This research implies that both consistent and varied exercises can be effective in promoting muscle growth and strength. This flexibility allows individuals to base their workouts on personal preferences, equipment availability, and comfort without compromising results.
Progressive Overload is Essential: Regardless of the exercise approach, progression is key. Both groups showed similar gains because of structured, progressive overload. This means increasing weights, reps, or intensity over time is vital to muscle development, not just changing exercises.
References
1 Brad, S. et al. Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. International Journal of Strength and Conditioning 1 (2021). https://doi.org/10.47206/ijsc.v1i1.81
2 Kassiano, W. et al. Muscle Hypertrophy and Strength Adaptations to Systematically Varying Resistance Exercises. Res Q Exerc Sport, 1-11 (2024). https://doi.org/10.1080/02701367.2024.2409961
3 Maeo, S. et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc 53, 825-837 (2021). https://doi.org/10.1249/mss.0000000000002523
4 Kassiano, W. et al. Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. J Strength Cond Res 36, 1753-1762 (2022). https://doi.org/10.1519/jsc.0000000000004258
5 Rauch, J. T. et al. Auto-Regulated Exercise Selection Training Regimen Produces Small Increases in Lean Body Mass and Maximal Strength Adaptations in Strength-trained Individuals. J Strength Cond Res 34, 1133-1140 (2020). https://doi.org/10.1519/jsc.0000000000002272
6 Costa, B. D. V. et al. Does Varying Resistance Exercises for the Same Muscle Group Promote Greater Strength Gains? J Strength Cond Res 36, 3032-3039 (2022). https://doi.org/10.1519/jsc.0000000000004042
7 Schoenfeld, B. J., Grgic, J., Ogborn, D. & Krieger, J. W. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res 31, 3508-3523 (2017). https://doi.org/10.1519/jsc.0000000000002200
8 Ihsan, F., Nasrulloh, A., Nugroho, S. & Yuniana, R. Effect Weight Training on Muscular Hypertrophy: A Systematic Review. Pedagogy of Physical Culture and Sports 27, 439-447 (2023). https://doi.org/10.15561/26649837.2023.0601
9 Wakahara, T. et al. Association Between Regional Differences in Muscle Activation in One Session of Resistance Exercise and in Muscle Hypertrophy After Resistance Training. European Journal of Applied Physiology 112, 1569-1576 (2011). https://doi.org/10.1007/s00421-011-2121-y
10 Zabaleta-Korta, A., Fernández-Peña, E., Torres-Unda, J., Garbisu-Hualde, A. & Santos-Concejero, J. The Role of Exercise Selection in Regional Muscle Hypertrophy: A Randomized Controlled Trial. Journal of Sports Sciences 39, 2298-2304 (2021). https://doi.org/10.1080/02640414.2021.1929736
