sup bois, just curious when is a good time to rotate in new exercises for muscle groups? for instance i have 4 exercises ive been doing and just want to know if alternating between different ones is a good idea or not. every 2 weeks? 1 week? not at all? (for duration of program)

thanks ~

edit ; not related but a question about water intake vs peeing, usually ill finish 1.4 L of water during my time in the gym, and maybe half a litre more within another hour, and i end up pissing like crazy. is that normal or should i let the doctor rape me and get checked out?

This post was edited by T9000 on Oct 4 2017 06:18pm

Exercise rotation would depend on what exercise / what else you do in your routine / how long you've been doing it for.


Sounds normal unless by "pissing like crazy" you mean you're going 20 times

Ur never as sore as ur first session

aka ur body wasnt ready for the heat

aka u should change it up every session

the more you do something, the less effect it will have (diminishing returns). Keep it fresh, keep it gnarly. Get that tight ripped body

Peeing a lot after drinking a lot of water? Definitely not normal man, have the doctor check you out.

And always, always confuse the muscles. Different thing every day so your body never gets used to anything and you'll always get good gains.

I suggest the Piana method

100% chance of deadly gains

Stay with each exercise / volume & intensity profile for at least 3 weeks.

Over the years I've learned to officially stick with a routine for about 6 weeks unless I really hate it. But I modify my routines as I go all the time, so it's just the perimeter training principles and accessory lifts that I swap out.

Because I've been involved in athletics virtually all of my life I was "lucky" to learn that I needed to change my training all the time. Some people never get it, then they complain they aren't getting results. Why wouldn't you expect weaknesses, imbalances, and injuries if you train the same crap all the time? Alas, I try not to put it that way to people, but it's so damned obvious.

I know a lot of guys who struggle @ bench, but they've never done push-ups, incline, decline, touched dumbbell presses or even heard of OHP. nvm legs, because most people don't know what legs are.

+1: I don't know how many guys lifting for str do hill sprints, but I bet it would be great for most of you who haven't done 'em. I got away from them for a period after I stopped playing rugby and I felt terraweak.

e: wow, I must be getting old lol. That sounded almost angry. I just have a passion for overall fitness and changing things up.

This post was edited by RewtheBrave on Oct 5 2017 12:59pm

I do 8 weeks routine, 1 week to ease in slowly, 6 weeks fireworks and insanity, 1 week deload / light form

Thanks for input



Perfect thanks for info*

This post was edited by T9000 on Oct 5 2017 02:46pm