[quote]Smith K wrote:
If you aren’t maxing out of working at or above 90% on the same exercise every week, then you won’t need to rotate exercises very often at all.
If you are working at that level weekly, how often you need to rotate will be determined by your level of experience. More advanced trainees will stagnate more quickly on an exercise and will generally need to rotate max lifts on a weekly basis whereas intermediates can generally get away with rotating every 2-3 weeks. Beginners may be able to go even longer than that before having to switch lifts as it takes them longer to realize strength gains from motor learning than intermediate or advanced trainees.
I’m working up to a 3 rep max, but my 3 rep “max” isn’t really a true max, because a week later it might be only 90 percent of my three rep max. Like you said; I’m still in that novice stage where “strength gains” are really just me moving the bar more efficiently.
On a side note I wasn’t able to break my max this week on the bench (well not by much). It might have been me being over-zealous and trying to add 15 Lbs… But I think it’s the fact I wasn’t eating to good over the weekend, and partied this weekend (End of first year party) so I’m guessing I probably didn’t recover all that well.
I’ll see what happens next monday. If I still can’t add any weight I’ll switch it up.
EDIT: Out of curiousity how long do you think someone could stay on a program like ws4sb before they wouldn’t see noticeable gains? 2-3 years?
Providing you change up the exercises regulary (all of them) and vary set/rep schemes and the such… you could in theory stay on it indefinatly.