alternated strength workouts

[Mariela]

Hello, Cathe. I hope you and your family are doing good.

My question is: What kind of results does one obtain if one does different strength programs on alternated weeks? For example, one week S&H and the next week PS, then again S&H, then again PS... Is this not recommended?

Thanks in advance.

Mariela

 

[Cathe Friedrich]

Hi Mariela! Its is fine to alternate strength rotations if that is what you enjoy doing. I personally like to see people stay on a rotation for at least a couple of weeks so their mind and muscles really focus on the exercise, but that is just me.

The only time I truly think that alternating weight workouts weekly is not optimal (still effective just not optimal) is if you are new to a particular weight rotation or have not done it in a long while. For example, if you have always done PS and never done Slow and Heavy, then I think it would be better to do Slow and Heavy for about three weeks to establish acclimation and muscle memory. Once your body has acclimated itself to slow and heavy then you will be okay inserting it weekly.

I usually enjoy doing a different rotation every week when I am happy with my results and I want to maintain what I have. I do different rotations as a way of cross training my muscles and keeping them challenged with different variety and exercises.

Enjoy!

 

[Mariela]

Thank you so much for taking the time to answer my question.

Would you mind if I asked another question? No hurry. Take your time. If I want to maintain muscle gains (size) but also want to add endurance and definition, would an alternated rotation of one week strength and one week endurance be effective?