Systematic review — 2022 — Resistance training · Hypertrophy · Strength
Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review
What did the researchers investigate?
Whether varying exercises improves muscle growth and strength compared with a fixed selection, across eight studies.
What did they find?
Some degree of systematic variation seemed to enhance regional muscle growth and dynamic strength, whereas excessive, random variation may compromise gains.
What does this mean for training?
Choose different exercises for a reason (different angles or muscle regions) and keep them long enough to progress, rather than changing them constantly.
How does FitX AI use this evidence?
FitX AI keeps your exercises the same through a block so you can progress them, and uses a different exercise for a muscle's second weekly session when your equipment allows.
Where FitX AI's own choices go beyond this paper
Planned exercise variety. Rotating the second session's exercise is a product choice that fits the review's direction; the review does not prescribe it.
Limitations
Eight studies, all in young men.