If you want to build “head-turning” strength and break through lifting plateaus, then you must utilize exercise rotation.
Hitting plateaus is sadly something we will all experience. If there were no such thing, there would be a lot more people walking around strutting a strong, lean and chiseled physique. Us humans, are actually very efficient at adapting to certain stimuli. The goal of the body is to reach and maintain homeostasis. It is how we survive. Although, that is kind of bad news when we want to build strength and muscle. This means we need to consistently work hard to plow through any plateau or obstacle that stands in our way.
Workout after workout, we can get burnt out from a particular exercise. Our bodies, mind, and even central nervous system take a hit. What you need is something new. Something that is a fresh stimulus to keep the gains coming!
Remember, you should have purpose and strategy behind your workouts. If the goal is to build strength and muscle, awesome. The goal may be to maintain muscle while stripping away body fat, fantastic. Whatever the case may be, you must have a workout for that specific goal and STICK to it.
If you are constantly trying to switch up your workouts, how do you expect to build lasting results?
For example, you might hit a plateau on bench press and then switch to close grip bench press or even dumbbells. You are still working the same muscle groups, but that slight change will offer a new stimulus to keep the progress rolling forward.
When you switch back to bench press, you will feel fresh and recharged.
Exercise Rotation For Training Level
Let’s take a look at how to effectively apply this method based on your training level.
And for a quick side note, this is not to get associated with “muscle confusion.” That concept will leave you with little or no results. Mainly because last time I checked, muscles lack cognitive function. You are not changing your entire routine, but rather the exercise you are beginning to plateau on.
Beginner
If you are new to weight training, you probably do not have to worry about exercise rotation as much. A beginner could go 8 to even 12 weeks on the same routine before hitting a plateau. Also, you may need to assess other factors such as nutrition, sleep, lifestyle, etc; before changing your training routine. Everyone is different, assess your needs accordingly.
Exercise Rotation Schedule:
When to rotate – Based on your needs or when you plateau on a lift for 2-3 weeks.
Number of exercises in rotation – 2
Example: Incline Barbell Bench Press and Incline Dumbbell Press.
Intermediate
Intermediate lifters can get burnt out from an exercise a bit sooner than beginners. Unlike the latter example, at this stage of lifting, you have the option of adding a third exercise into your rotation schedule.
Exercise Rotation Schedule:
When to rotate – Every 4-6 weeks or when you plateau on a lift for 2-3 weeks.
Number of exercises in rotation – 2 or 3
Example: Barbell Curl, Incline Dumbbell Curl, and/or Standing Dumbbell Curl
Advanced
When you reach elite levels of strength, exercise rotation is going to become very beneficial. Strength gains at this level are going to be much more difficult to obtain.
Exercise Rotation Schedule:
When to rotate – Every 4 weeks.
Number of exercises in rotation – 3
Example: Standing Barbell Press, Seated Dumbbell Press, and 1 Arm Standing Dumbbell Press.
Exercise Rotation Guide
Dumbells
Use this guide to pick exercises to fill your rotation schedule.
Chest
Incline Barbell Bench Press
Incline Dumbbell Press
Bench Press
Close Grip Bench Press
Weighted Dips
Shoulders
Standing Barbell Press
Seated Dumbbell Press
Seated Military Press
1 Arm Standing Dumbbell Press
Back
Weighted Chin Ups
Weighted Pull Ups
Neutral Grip Pull Ups
1 Arm Chin/Pull Up Practice
Biceps
Barbell Curls
Incline Dumbbell Curls
Standing Dumbbell Curls
Hammer Curls
Triceps
Skull Crushers
Weighted Close Grip Dips
Cable Rope Extensions
Overhead Tricep Dumbbell Extensions
Legs
Pistol Squats
Squats
Deadlifts
Bulgarian Split Squats
Abs
Hanging Leg Raises
Dip Bar Raises
Ab Wheel Rollouts
Renegade Rows
Recap:
1) Begin following a workout routine based on your goals.
2) If you begin to plateau on a particular exercise, remember the goal is to make the slightest change possible.
3) Rotate that exercise to another that works the same muscle groups.
4) When another plateau sets in, rotate that exercise back to the original or to a third exercise depending on training level.
5) Repeat for lasting strength gains.
Always remember that you should be tracking your lifts in the gym to ensure continual progress. When you rotate back to the original lifts, you need to know where you left off.
When you do rotate to another exercise, you can begin with the weight you left off at or you can start with 5lbs less. Coming back to the exercise fresh will most likely allow you to push past that sticking point.
Closing Thoughts
The reality is, there are hundreds of effective workout programs and exercises available. The problem most people have is sticking to something long enough to see great results. Try exercise rotation in your routine to keep the ball rolling. via
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