Adherence
Randomizing exercise selection and repetition ranges session-by-session in resistance-trained men significantly increases intrinsic motivation compared to fixed exercise protocols, while producing equivalent gains in muscle thickness and maximal strength.
If you are a trained lifter struggling with motivation or adherence, try randomizing your exercise selection and rep ranges using an app or randomizer, keeping volume and intensity (failure) constant. This will likely boost your enjoyment and consistency without costing you any strength or muscle gains compared to sticking to a fixed routine. If your goal is purely maximal strength or hypertrophy and you enjoy your routine, you do not need to vary exercises to see results.
Varying exercise selection had a positive effect on enhancing motivation to train in resistance-trained men, while eliciting similar improvements in muscular adaptations.
Why this rating
Randomized controlled trial with resistance-trained subjects, equated volume, but small sample size (n=19 completers) and short duration (8 weeks).
Source
The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men
Eneko Baz-Valle et al. · PLoS ONE · 2019
DOI 10.1371/journal.pone.0226989
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