TacticalBarbell.com

How often do you switch between exercises?

I switched from bench press to OHP for one block and when I retested my BP I lost 10 lb on my 1RM.

So I assume I can't switch every block otherwise I won't progress in any of these lifts. And if I had done a longer block maybe Id have lost more strength.

For a balance reason I think it's good to switch from time to time.

How do you do it?

I personally switch when I feel that I need to incorporate an "assistance lift" to help out. So, maybe 3 blocks of operator normal, then switch bench for OHP, front squat for back squat, bent over row for PU and snatch grip DL for conventional DL. I do one block like this and then go back.

That's how I run it personally, but you'll get as many different answers as people on this forum.

RugbyGuy wrote:I personally switch when I feel that I need to incorporate an "assistance lift" to help out. So, maybe 3 blocks of operator normal, then switch bench for OHP, front squat for back squat, bent over row for PU and snatch grip DL for conventional DL. I do one block like this and then go back.

That's how I run it personally, but you'll get as many different answers as people on this forum.

How long is your block? 6weeks or 12weeks?

Thanks!

I take a page from Louie Simmons and the boys at Westside for this. Change it up every once in a while, hit it from different angles. It's even better for us as TB'ers because most of us don't need to peak in certain lifts for competition.

My rule of thumb is I spend roughly 75% of my time with my main cluster and the remaining 25% with variations. I feel that's a good ratio to build a solid foundation in my main lifts while throwing in some variety and backing off.

So it usually looks like 9-12 weeks of SQ/BP/WPU followed by 3-6 weeks of FSQ/OHP/RDL or something similar. Just a rough outline, depends on where I'm at with conditioning too.

Saracen wrote:I take a page from Louie Simmons and the boys at Westside for this. Change it up every once in a while, hit it from different angles. It's even better for us as TB'ers because most of us don't need to peak in certain lifts for competition.

My rule of thumb is I spend roughly 75% of my time with my main cluster and the remaining 25% with variations. I feel that's a good ratio to build a solid foundation in my main lifts while throwing in some variety and backing off.

So it usually looks like 9-12 weeks of SQ/BP/WPU followed by 3-6 weeks of FSQ/OHP/RDL or something similar. Just a rough outline, depends on where I'm at with conditioning too.

This is a great point! I like the ratio of 12weeks of main cluster to 6 weeks of sub-cluster. Thanks!

I do my blocks as 6 weeks always. So I can push the forced progression if I want, depending on how my 95% week went.

RugbyGuy wrote:I do my blocks as 6 weeks always. So I can push the forced progression if I want, depending on how my 95% week went.

Thank you! Makes sense.

And do you lose strength when you switch?

That's what I did 2 x 6 weeks block than switch for 6 week, and went back with some less strength.

xfitxm wrote:And do you lose strength when you switch?

That's what I did 2 x 6 weeks block than switch for 6 week, and went back with some less strength.

Not when I pick an alternate lift that fits. For example, deadlift, I am chronically weak off the floor. So, I could do deficit deadlifts, but I don't have a platform at the base gym and stammering in bumper plates feels odd, so I do snatch grip deadlifts to force me lower. After 6 weeks of that, I am almost always better at conventional the next block because I fixed my weak point. If I was having a hard time locking out, then snatch grip DL would be a poor choice and I would still be weak at the top when I finished.

Also, on the 70-75% weeks, don't be afraid to throw some pauses in there. Paused bench/spoto press and pause squats/breathing squats can be a great way to work on minor tweaks when you
aren't too worried about getting stuck under the weight.

RugbyGuy wrote:I personally switch when I feel that I need to incorporate an "assistance lift" to help out. So, maybe 3 blocks of operator normal, then switch bench for OHP, front squat for back squat, bent over row for PU and snatch grip DL for conventional DL. I do one block like this and then go back.

That's how I run it personally, but you'll get as many different answers as people on this forum.

Awesome!! Nice thinking there, buddy!