I love your stuff. My running has really improved since I incorporated those lunges off a 6’ box that you listed in you single leg supplements article. My abductors are much stronger.
I only workout twice a week with compound movements. I stick to bench press, chins, deadlifts, squats, dips, and rows, and some single leg movements. I change my rep pattern every three weeks, but I rarely change my exercises.
How often should I change my exercises. I’d prefer to vary them instead of completely changing, i.e., incline press and flat press, standard bent knee deadlift and sumo deadlift, ect… Is this ok? What would be the best variation for an Olympic back squat and how would you incorporate over head pressing. Would it be substituted for bench press or dips?[/quote]
First off, thanks for the compliments and glad to hear you’ve been getting good results!
I also love your exercise selction; more people should try a simplified routine like this one. Regarding your question, I like to switch up the exercises every 3-4 weeks. This gives you enough time to adapt and see some gains, without getting bored and stagnant.
As far as alternatives to high-bar squatting, you could incorporate low-bar power squats, front squats, safety-bar squats, box squats, etc. to get a slightly different training effect from each.
As far as the overhead press, you could throw in some single-arm military press or even some push press/push jerk to mix things up a bit.