Excessive variation in exercise selection, without sufficient specificity, leads to a lack of direct stimulus on muscles or movement patterns, hindering improvement.

“if you want to make sure you grow your biceps you better make sure your biceps are working having said that if you over rely on specificity you're going to increase the likelihood of overuse injuries which is going to come back and actually hamper consistency over time all right so this is when hedging towards specificity is important but too much can cause a problem if you go the other direction and you go too much variation so imagine you're just sort of doing all kinds of different exercises every time you you work out that's actually not enough stimuli directly on the muscle or muscle groups or movement pattern if you're wanting to learn a new movement um to get you very far”

“if you to use your terms over index on variety and randomization great you've made yourself super resilient against novel challenges you struggle to make any specific progress though”

“if we did a random workout every single day you would have a really hard time progressing there's not enough stimuli of stressor onto a system for it to adapt”

“if you over index on specificity you make progress in those exact areas but you've now opened up the window of lack of resilience”