Overload is more important than variety.

I don’t believe in the idea that you need to confuse your body with different exercises on a regular basis in order to get continual results. As long as the overload is progressively increased over time, your muscles will keep being triggered to respond to the heavier weights they are subjected to. I use myself as a prime example. I’ve done the same basic exercises for years on end and achieved great results because I continually challenged myself with progressive overload and high intensity.

If you like to change your routines and exercises for mental freshness, that is fine but don’t do it under the idea that physiologically you need to “shock” your body. I recommend taking a week off training after every 8-10 weeks and when you start back that is a good time to change things up. Again, this change is more for mental freshness.

My best advice on this subject is stick with basic compound lifts for your exercise selections and work on progressively improving your numbers each workout. When you hit 6 reps with good execution you need to add more weight. Simple as that! If you follow this method you don’t need to worry about “shocking” your muscles.

Believe. Achieve.

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