The subject of How Often Should You Switch Exercises is talked about a lot in programming for Powerlifters.
For the purpose of this discussion, I am referring to you main lift, or your Max Effort lift.
Although, it can be applied to Assistance and Accessory work as well.
There is no easy or correct answer to this question as it depends on a lot of different factors such as:
- Experience level
- Training style (what program you follow)
- What equipment you have access to
- Injuries
- Your personality
- Your ability to “comprehend” how to do the lifts
Should you do the same Max Effort or Primary exercise:
- For a week
- For two weeks
- For three weeks
- Every week
- Twice a week
- Three times a week
Let’s look at two to three times a week first.
This is a trend that is getting pretty popular these days and it, in my opinion is not a great idea for most people.
Utilizing the same lift multiple times a week or a slight variation of it produces results, but not optimal ones. I have seen it produce nagging injuries as well. And, it seems to exacerbate strength imbalances and compensation patterns.
And, it is frequently used by inexperienced coaches.
The argument here is that you train the way you compete and doing the three classic lifts multiple times per week builds skill.
While I don’t disagree that true beginners will benefit from more practice at learning the Squat, Bench Press and Deadlift, I do disagree that this is the best way.
As I said above, only doing the classic lift, or a slight variation (think a 1 board bench instead of a full range bench) is the best approach.
To the contrary, from what I have observed is that only doing the classic lifts leads to overuse injuries, a lack of developing weak parts of the lift, and an increase in compensatory patterns.
The increase in compensatory patterns is most likely due to the weaker areas never getting strengthened in a plane of motion that can be controlled. What I mean is that you have a weak upper back and you try to get it stronger by hammering more of the same three lifts, chances are it will not get stronger, or if it does, at a much slower rate.
If you have a weak upper back, maybe adding in upper back work in a pattern that you are weak in is a better idea.
EG:
You dump forward in the squat
Adding in Yoke Bar variations such as Squats and Good Mornings will make it stronger.
We have actual scientific evidence that the Yoke Bar works your upper back to a higher degree than a straight bar, so why not use it? And add in some dedicated upper back accessory work.
Let’s move on to switching exercises weekly to every three weeks.
Each of these has pluses and minuses and at the end I’ll share my opinion on what is best for most.
Switching Every Week
This can be a GREAT idea or a terrible idea depending on your program, experience level and personality.
Switching your Max Effort lift in a Conjugate Program with intermediate to veteran lifters can be a godsend, and the best idea going.
Those who understand how to implement a Conjugate program will agree with me here.
Those who don’t will not.
A veteran lifter typically has good comprehension of how to perform the lifts and using well chosen variations of them will make them stronger when switching weekly.
It also will help prevent overuse injuries and address weak points (see above-if well chosen).
This approach does not work great with people who need a little time to learn a new pattern. They tend to get frustrated because the coach is always throwing new lifts at them before they have had time to “comprehend” how to do them.
Switching Every Two Weeks
This approach works very good for most lifters.
Why?
Well, it is short enough of a time to work on the exercise that you will not make an adaptation.
Yes, you will be a little better technically on the second week, but not so much that it is a huge advantage.
And, for those who need to PR, using the same Max Effort exercise for two weeks in a row often leads to a PR each week.
The first week you set a max on the new exercise, or one you haven’t done in a while and the second week, you break it.
Why?
Well, for the most part, you have made a slight adaptation from week 1 to week 2, and your skill level is a little better, therefore allowing you to handle more weight.
And two weeks is not nearly enough time to even think about an overuse injury.
Switching every two weeks will also frequently show us a weak point that may not have appeared in the classic lift, or on the first week. Especially if you are a newer or intermediate lifter.
Switching Every Three Weeks
See all the points above for the benefits here.
I’ll add that switching every three weeks has worked well for me with beginners.
It’s long enough that you will see a skill adaptation, and short enough to prevent an over-adaptation.
What I mean is that usually beginner lifters need more time working on basics to ingrain the movement pattern that we want.
Switching exercises weekly doesn’t give them enough time to develop the patterns. However, every three weeks is pretty helpful.
What about longer times?
I am not a fan of doing the same exercise for more than three weeks unless you have a limitation and can’t do anything else. Adaptation occurs, BOREDOM sets in, and overuse injuries creep up when you do the same thing over and over.
It also does little to address weak points.
So, what do I think is the best choice for how often should you switch exercises?
After much trial and error and program experimentation, I have found that switching your main exercise every two weeks works extremely well for most lifters regardless of skill level.
Yes, even beginners.
One way I change the variable to further prevent adaptation when switching every two weeks is to simply change the load.
We use a %/RPE based system in the TPS Method and I will keep the main exercise the same for two weeks usually. However, we do not use the same load.
Get your Yoke Bar here!
EG:
Yoke Bar Squats
Week 1: 5x5 RPE 8/75%
Week 2: 5x5 RPE 9/77.5%
The load is different but the exercise is the same.
If it was with beginners it might look like this:
Squat
Week 1:
4x3 RPE 7
Week 2:
Squat
4x3 RPE 8
Week 3:
Squat with chain
4x4 RPE 7
Week 4:
Squat with chain
4x3 RPE 8
*There is no percentage listed as beginners usually don’t have a max.
You can see that the main movement is the same and it is going to allow them to develop skill, but we add a variable in Week 3 and 4.
The chain adds overload at the top, but deloads at the bottom allowing them to better hold positions.
So, is switching main exercises every two weeks the best way ever?
I’m sure it is not for every case.
There is no one best way for everything.
BUT.
I have found that this method works better or maybe best for most.
Even a veteran lifter can use it.
One way to adapt it is to hit a max triple on week 1, and then on week 2, hit a max effort single.
For the older lifters, not hitting a one rep max every week is beneficial.
The body is a machine.
If you think about a hinge on a door, it only has so many opens and closes before it wears out no matter how well you maintain it. Your body is the same.
It’s only got so many max effort lifts in it before it breaks down.
Keeping the true one rep maxes out for a few weeks a month for the older lifter will PROLONG your lifting and competing career.
Even if you train Conjugate.
I’d love to hear your thoughts on this.
Leave a comment.
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Vincere vel mori
C.J. Murphy
February 13, 2020
