Same But Different
Q: I've currently being doing a strength program to get my numbers
higher up and build more of a foundation. I want to start doing the
Shotgun Method
again, but I have a quick question about exercise selection.
Is it necessary
to change up the exercises each time I work out? Or should I keep using what
works until it just stops yielding results? I've been following programs for
the past 3 months that required you to use the same exercises each workout,
and I made significant gains.
Just wondering if it's necessary to change
specific exercises regularly or not.
Thanks!
-Craig
My Answer: You don't have to change
exercises every time you work out. It really depends on your goal. If you are
looking to fully maximize muscular hypertrophy, then it's best to rotate through
different exercises throughout the week.
If your goal is strength, however, then
sticking to the same exercises from workout to workout is better. The
Shotgun Method
would allow you to do either: change it up or stick with a handful of exercises.
There is a third way: you can do a handful of exercises all the time, but
perform variations of them every so often. The exercises are the same, but at
the same time different. For example, here's how you would do the same exercises
from workout to workout, but perform different variations:
Bench press - Close
grip bench press - Floor press
Wide grip pull-ups - Medium grip pull-ups - Medium grip chin-ups
Deadlifts - Sumo deadlifts - Snatch grip deadlifts
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