Exercise Variations vs. Moderating Intensity

[Tim K]

You guys have said that the variations in your programming such as beltless squats, paused squats, pin squats, and tempo squats (all underload movements) are basically to allow the lifter to do more volume at the same relative intensity, with less fatigue. However Austin seemed to imply at one point in the joint instagram live yesterday that you wouldn't necessarily have to use variations and you could just moderate the load.

I'm hoping you could clarify this a bit. Is there an improved training effect by being able to use a higher relative intensity (RPE) with less weight on the bar, or is it just to make the training more challenging/fun/interesting? If the program calls for beltless squats @8 and you squat with a belt using the same weight but it feels easier, will results be diminished? Or is the weight on the bar really the only thing that matters? Are there other benefits to using the variations besides load moderation (like focusing on "weak points" with the paused/pin variations)?

[Jordan Feigenbaum]

Is there an improved training effect by being able to use a higher relative intensity (RPE) with less weight on the bar,

What training effect(s) are you specifically referencing? Strength? Probably not- though there is likely more accuracy the higher the RPE is. How big a difference doing fatigue matched RPE 9 sets vs RPE 7 sets have on strength is unknown, but volume wouldn't be the same which would introduce another variable soo...it's kinda messy to discuss in this manner.

or is it just to make the training more challenging/fun/interesting?

Can we separate the effect of highly motivating/rewarding training and training efficacy? I am not sure we can..

If the program calls for beltless squats @8 and you squat with a belt using the same weight but it feels easier, will results be diminished?

At this point you have introduced less fatigue into the system (likely), so that would effect net fatigue and net stress....so...maybe.

Or is the weight on the bar really the only thing that matters?

Nope, that is definitely not true.

Are there other benefits to using the variations besides load moderation (like focusing on "weak points" with the paused/pin variations)?

Yes, but probably not weak point "improvement"

[Tim K]

Can we separate the effect of highly motivating/rewarding training and training efficacy? I am not sure we can..

Well I guess my thought was the possibility that some people would prefer to just do the same lift at different intensities and for them the variations would not be intrinsically motivating or rewarding apart from improved results (measured in 1RM strength).

It sounds like you're saying that variations are a better/more accurate way to dial in the appropriate stress dose for each workout since the higher RPE's mean you can rate them more accurately (and even if you overshoot you're still not able to do too much damage since it's an underload movement)... does that sound right?

As for the other benefits, if not "weak point improvement" then would you say they help teach/correct/reinforce proper technique better than just doing the comp lifts at lower percentages?

[Jordan Feigenbaum]

Well I guess my thought was the possibility that some people would prefer to just do the same lift at different intensities and for them the variations would not be intrinsically motivating or rewarding apart from improved results (measured in 1RM strength).

That is possible, sure. However, there are other concerns with never having variations such as increased time to plateau for a given training scheme, possible overuse issues, and linear loading...possibly.

It sounds like you're saying that variations are a better/more accurate way to dial in the appropriate stress dose for each workout since the higher RPE's mean you can rate them more accurately (and even if you overshoot you're still not able to do too much damage since it's an underload movement)... does that sound right?

That is one benefit, yes.

As for the other benefits, if not "weak point improvement" then would you say they help teach/correct/reinforce proper technique better than just doing the comp lifts at lower percentages?

That is certainly possible too. It's just hard to suss out a causal mechanism from observational data.