TRAINING VARAIABLES

 Hi

When is training time the most common questions between clients or athletes and trainers are: "how many reps" or "how much kgs should i use?"

Repetitions and load (kgs) are 2 important variables of the training but they are not alone.

Indeed we can recognize a remarkable number of varaiables that are all involved into shaping and characterize each training and consequentially creating its final outcomes.

We can distinguisc INTERNAL or INSIDE varaiables that refer to the training programation itself and EXTERNAL or OUTSIDE varaiables that instead look at everything else around the training either from the training subject or the environment.

INTERNAL or INSIDE varaiables are:

-training methodology

-number of repetitions

-number of sets

-external and internal load

-exercises selection

-exercises cronology

-rest between sets

-resting style (active, passive)

-range of motion

-repetition tempo

-total training duration

The choice of the Training methodology has abviously the biggest impact in the work-out outcome as here we choose basically which style of training we are going to do: body building, pilates, crossfit, fitness machines, free body circuit training, cardio....the list can go on forever. 

Number of repetitions and number of sets are the main subjects on creating the Volume of the work-out as it is intended with the Formula: Volume load = Sets x Repetitions x Load. The Volume together with the intensity and the density are the 3 main training parameters.

External load is the 3rd element in the total volume training formula and it consists in the kgs you are actually lifting either from machine, free weights or other equipments. Internal load, instead is more correlate with the selection of the exercises and the subject internal effort at that given exercise and external load. it is based on many abstract varaiables; training experience of the subject, body type (endomorph, ectomorph, mesomorph), exercise position in relation with body type, individual body characteristics...therefor it is difficoult to give it a number and put it in the Formula even though, from a effort point of view is playing a rule in the total Volume load as well. 

Exercises selection is creating a subjective demand (as just describe above) and an objective demand as every exercise has is own specific difficulty according to the body position, body motion, joints involved, neuromuscolar control, blood pumping...

Exercises cronology also has an impact in the final result of the training. Having for example the training divided in a preparation part, main part and cool down part will have a different output than if we jump directly into the main part, especially in terms of hormons response and mechanical load.

The Rest between sets interfere a lot with the methabolic and cardio circulatory systems involved in the work-out and it is inversely related with the density of the training. Furthermore the correlation of the rest time with the intensity of the training can move the hand in a totally opposite direction of an ideal full possibility training spectrum.

As we pick the rest time between sets and exercises, the Way of rest also play a rule into how we will stand at the end of the training. An active recovery time consisting in low intensity movement will eventually make us drop a bit earlier the total body energy, but can play a benefit into the mechanical aspect and into the D.O.M.S. (Delayed Muscle Onset Soarness) level.

Range of Motion (R.O.M.) also interact with the Volume of the training when considering the distance the load has been moved. For this reason to calculate a much more precise total Volume training you should also add the Range of each exercise in the previous formula. R.O.M. interplay very much with the mechanical load as a full range generally create an higher stress into our joints and cardio/respiratory systems.

Repetition tempo is the parameter that consider how fast we move the load and the time under tension. According on what is your goal (hipertropy, strength, power, sport related skill peformance, rehab...) you will adjust the speed and the time under tension by playing with eccentric, concetric or isometric phases.

Total training duration time has abvious an impact in the final outcome of the work-out. Generally is inversely proportionate with the intensity.

What we chose to do with all of these varaiable in every work-out  will ultimately shape our training and its type of outputs and results.

If INSIDE or INTERNAL VARAIABLES are involved in everything done with and during the training itself, the OUTSIDE OR EXTERNAL VARAIABLES relate with everything else outside of the training time. Sometime we struggle getting the desired results because we dont consider enough or give the necessary importance to some of these EXTERNAL VARAIABLES.

The list can be very long; let's take a look at the most rilevant and practical:

-gender

-age

-training maturity

-any kind of physical (mechanical, muscular, metabolic..) dysfuncion

-nutrition and hydration style

-supplementation

-sleep habits

-post and pre work-out recovery time and quality

-life style and level of stress

-training motivation

-weather conditions

-altitude

In an hypothetical situation where we have the same subject performing the same training, the scenario of the post work-out effects will be everytime different because of the changing of even one of these EXTERNAL VARAIABLES. Level of stress can be higher or lower, recovery quality can be different, weather condition and so on; that's why consistency seems to be the key in a long term growing even though the line cannot be just up all the time.  

Gender, age, training maturity abviously create different outcomes from the same training for a myriade of reasons. 

Specific physical conditions may interfere a lot with the final result of the training as some movements can be limitated mechanically, mentally or by the nervous system which may apply different level of electrical stimuli in certain muscle. Especially it tends to lowering muscle activation where we feel pain.

Nutrition, hydratation, supplementation, sleep quality, life style, level of stress and recovery quality and time they all have a big influence in the final results as they diminish the positive and growing effects of the training when they are not kept it in the proper range. This is true on a long and short term.

Training motivation plays also an important rule in the final result because it can improve drastically the inside variable. The more motivated we are the more kgs we lift or more repetition we ca achieve.

Weather conditions and altitud mostly interfer with the effort that the subject is actually able to put on the table, especially in relation with O2, blood pressure and body temperature.

As you can see there is a multitude of variables and the interconnection of all of them shape the final result of the training. T'hat's why training results sometime are not so directly achievable by just following the paper program.  

Howsoever i believe that, for the most of us, get in motion daily is the most important thing. Secondly consistency, progression, healty food, hydration and good quality sleep, play the most relavant part to get results. Professional athletes, instead, they should try to consider as much as of these varaiables since the difference between win or lose, sometimes is hiding behind mm or ms. 

Get up and go.