Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

Let's say you've decided that you want to get stronger or build muscle and you want to do it as quickly and efficiently as possible.

Problem is, there's conflicting evidence out there.

For example, should you, A, do the same exercises in your weight routine over and over again each

week while gradually increasing the load and the intensity? Or B, should you change up your exercises

each week so you're attacking your muscles from

different angles and with new moves? Well, in this episode, you're going to discover exactly

which method is best and get four ways to get stronger and to build muscle faster using

some of the top strength gaining and muscle-building exercises out there.

Now, when it comes to what kind of exercise gets you strongest, fastest,

a recent study investigated the effects of different methods,

increasing the load versus varying the exercises.

And this study actually compared four different strength training

schemes. Stay with me here. Number one was constant intensity, meaning the load wasn't changed

and constant exercise, meaning the exercises weren't changed. Number two was constant intensity

and varied exercise. Number three was varied intensity and constant exercise.

And finally, varied intensity and varied exercise.

So they pretty much chose every combination of varying intensity or varying exercise

or keeping intensity constant and keeping exercise constant that they could.

Each group in the study performed twice weekly training for 12 weeks.

You can read the study that I'll link to in the show notes for the nitty-gritty details,

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