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Alternating Exercises Week By Week?

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Vanch
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2018/11/24 15:09:16 (permalink)
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Alternating Exercises Week By Week?

The way my workouts have been going recently is this... I workout using specific exercises for around 8 weeks.  I then take a deload week, which is either taking a complete break from the gym or reducing the volume/weight in order to recover properly.  I then start a new workout with completely different exercises, which I follow for another 8 weeks.  For example, I'll switch from Barbell Bench Press to Dumbbell Bench Press, or Barbell Military Press to Dumbbell Military Press, as well as Barbell Back Squats to Barbell Front Squats, etc.  I basically keep the same big compound movements in my routine, but change the way they are done, switching from Barbells to Dumbbells and so on.
 
 
The problem I've been coming across recently is that due to the fact I stop using certain exercises for 8 weeks, whilst switching to my alternate exercises, by the time I go back to my original exercises I find that my progress has diminished and it takes me a good few weeks to get back to the weight that I was using previously.  It's as though the 8 week break from the specific exercises have somewhat ruined any progress that I made with them in the first place.
 
 
I've been considering doing this instead, and wondered what you guys thought of it.  I'm of course open to trying it out myself to see how it works, as different routines work differently for different people, although I just figured I'd check here first to see if you think it's worth trying.  Basically, instead of using a certain number of exercises for 8 weeks, and then switching to different exercises for the following 8 weeks, I've been considering just alternating the exercises week by week.  For example, Week 1 would be exercises consisting of using the Barbell, and then Week 2 would be switched to Dumbbell, which I'd alternate.  Week 3 would then be back to Barbell, and so on, so I'd carry on like this for the 8 weeks before the Deload week.  The worry that I'm having with this is that switching exercises week by week may not give my body a chance to get used to the exercise, and therefore no progress would be made at all.
 
 
This may sound a lot more complicated and overthought than it seems, but the basics of what I'm asking is this... Is it okay to alternate exercises week by week, i.e. doing a specific exercise for 1 week, and a different exercise the next, but then back to the original exercise the week after, and so on?  This would give me a week break from a specific exercise, so that I'm able to progress on OTHER exercises as well, whilst hopefully keeping them close enough together that I won't fail to lose any progress on the exercises.  It'd basically be 1 week of not doing a specific exercise, instead of 8 weeks which I've been doing recently.
 
 
Thank you, any help is much appreciated.
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4 Replies Related Threads

    Brett
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    Re: Alternating Exercises Week By Week? 2018/11/24 18:16:25 (permalink)
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    Hi mate.
     
    I did doggcrapp training for a while which incorporates your idea. It does work, but not any better than the other method. The big drawback is that when you finally do a deload and want to change to different exercises you are now somewhat limited in selection having used a good portion up in your first cycle.
     
    Now I train basically how you described it in your first paragraph.
     
    Obviously you will go backwards a little bit when reintroducing an old exercise, but don't forget it's not just about strength. Your body is relearning the movement patterns and muscle recruitment for that specific exercise. You will quickly catch up and should surpass what you were doing on that exercise last time.
     
    If you fancy a change have a look at doggcrapp it was enjoyable.

    Brett's Journal Part VII  - The Farce Awakens
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #2
    Vanch
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    Re: Alternating Exercises Week By Week? 2018/11/24 18:53:38 (permalink)
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    Hi Brett, thanks for the reply.
     
    I've never actually looked into DoggCrapp, although I've heard a lot of good things about it.  I've been away from bodybuilding forums for several years now, due to the amount of conflicting information that I was seeing when I first started lifting around 15 years ago.  Back then, there wasn't really a lot of information (if any) about DoggCrapp, and it was touted as this super secretive bodybuilding training method which only professional bodybuilders had any right to know about, etc etc.
     
    Do you by any chance have any links to articles/videos on DoggCrapp, now that the information seems to be more readily available?  I'm not against Googling it myself of course, but just figured you may have some decent links bookmarked which can tell me all about the training method(s).
     
    The thing is, I rarely ever plateau and if I do, it's only for a couple of weeks maximum before I am able to add weight or another rep at least.  I start by increasing the amount of calories I consume, and 9 times out of 10 this helps me to get past the plateau.  To be perfectly honest, I don't think I've ever experienced a plateau that was down to not switching my routine up, as I make sure to train hard and with 100% effort every time.
    The main reason I incorporate the different exercises every 8 weeks, is purely for the fact that I DON'T really ever plateau, therefore I just needed a way of switching things up from time to time instead of sticking with the same basic exercises throughout the year.
     
     
    Thanks again.
    post edited by Vanch - 2018/11/24 18:54:50
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    Uriel
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    Re: Alternating Exercises Week By Week? 2018/11/24 19:17:18 (permalink)
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    Ultimately what matters is if by the end of the 8 weeks you're lifting more than you were at the end of the 8 weeks when you had last used that exercise.
     
    Personally I always pick a handful of core lifts that I always train for strength first thing in my workout and never stop doing those, just change all the others ones as I feel like.
    #4
    Brett
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    Re: Alternating Exercises Week By Week? 2018/11/24 19:19:55 (permalink)
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    Lol not much has changed mate! There is still 9,427 ways to skin a cat! And they are all better than each other!
     
    http://doggcrapp.blogspot.com/2006/11/cycle-for-pennies-condensed.html
    https://www.tmuscle.co.uk/threads/cycling-for-pennies-dante-trudel-dc-training.18923/
     
    Between those two links will be everything you need to know about DC mate.
     
    Enjoy!
     
     

    Brett's Journal Part VII  - The Farce Awakens
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #5
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