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  1. #1
    Registered User GangsterFresh's Avatar
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    Question regarding changing it exercises

    So I want to change some of the exercises I am doing just to kinda confuse body a bit even though I read that this is a myth.

    Anyways!

    I had a question about the main exercises, like I love me my dips, pull ups, bench press. Am I supposed to sub these main compound exercises or do you mainly sub in the smaller muscles?

    I.E military press for shoulders gets replaced with dumbbell press as an example.

    Both emphasize hit front shoulders.

    Another example is preacher curl gets subbed in for concentration curl

    Both emphasize short head of biceps.

    So is keeping the main compound exercises while switching the exercises for smaller muscles Ok?

    Or are you supposed to switch everything up even if its compound exercises?

    Thanks
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  2. #2
    Fatter than last time ezra76's Avatar
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    I sub a lot of accessory exercises, I'd get bored to death if I didn't. Compounds are a different story. Those I do first and track all my weights and reps. I consider the "compounds" to be flat bench, squats, deadlifts, military press (which actually I will do standing, seated or seated db's). I always do rows but I wouldn't necessarily call them a main compound, pretty close though.

    You can do what you want of course, in my situation I'm limited to what I have for equipment. I will change reps/sets on compounds occasionally though. For instance I went from 5x5 bench to 3x8 and now moving to 4x6 for a couple weeks.

    I did a back/bi yesterday with pullups, rows and then biceps outside. I didn't feel like dragging different weights outside so did 147x12x3 on rows. Then for bi's I did bb curl 115x2x2, strict curls 81xfailx3 and then played around using a 60lb. sandbag, which hit them so hard at the peak/close to shoulder joint.
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  3. #3
    Registered User Brandon2576's Avatar
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    I would only sub the compound movements out when you start plateauing. Like if I am doing pull-ups and I get to a point where I can’t progress anymore on them I would probably change them out and do something different like a lat pulldown for a little while. The little movements don’t matter as much.
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    I have a push, a press (incline or OH), horizontal pull, vertical pull, quad focused compound, glute/ham focused compound and an upper back exercise that changes every other month or so

    Currently its machine chest press, seated DB press, chest supported row machines, close reverse grip lat pulldown, SSB squats, SSB good mornings and “no money” pull aparts
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  5. #5
    Registered User Garage Rat's Avatar
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    You can switch up but if what your doing is still helping you no need to IMO.
    Only when you stop gaining maybe switch app to a different but similar movement.
    So say your getting stale on dips you might try decline BP's.
    Just use common sense.
    And with most small movements there are many ways to do them.
    Example DB lateral raises could be switched for machine or cable laterals.
    Good luck.
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