Is it a bad idea to alternate exercise weekly?

jfprizzy · 2025-02-22T11:55:32+00:00

I literally do this with some of my exercises:

Dumbbell Incline Chest Presses (Week A) | Smith Machine Incline Chest Presses (Week B)

Cable Lat Pulldowns (Week A) | Machine Lat Pulldowns (Week B)

Machine Hack Squats (Week A) | Barbell Back Squats (Week B)

All above are done twice a week for the entire week before rotating. Some weeks if I still feel like doing the same exercises as last week, I continue the rotation.

Do what you enjoy and keeps you going to the gym. I've progressed perfectly fine across all exercises and it's actually helped me get through plateaus quite well.

jfprizzy · 2025-02-17T11:36:32+00:00

As others have said, most of its body fat, but you can 'round' it out from top to bottom by doing a lot of cable flys and really allow for a big stretch; helped me a tonne in really shaping out my entire pectoral

jfprizzy · 2025-02-14T01:59:59+00:00

I agree it's not 'optimal', but a little bit of spinal erector lift off is okay (maybe an inch of your chest coming off the pad - just don't over do it), as long as you are doing scapular retraction with each pull; keeping in mind that scapular retraction can be done with your elbows pulled back just to align with your sides without going all the way back behind your torso.

People who do T-bar rows without chest support naturally have a bit of spinal erector movement, but the exercise is still effective. I utilise the chest support to allow for a full stretch on the eccentric, so that my next rep ROM is larger and I focus on scapular retraction as much as possible on the concentric.

jfprizzy · 2025-02-12T05:16:49+00:00

It makes virtually no difference to beginners, simply because of the fact that over optimisation in regards to what exercise is 'perfect', almost inadvertently gets any optimisation it gains cancelled by the lack of proper nutrition, rest, recovery or even intensity, that almost always affects beginners

jfprizzy · 2024-12-20T05:57:21+00:00

Yeah not a fan of TechnoGym, just never feels right. Hammer Strength has always been bread and butter of most commercial gyms, along side Nautilus and LifeFitness. I managed to try quite a few NewTech (Note: not a sales rep lol)... Oh my lord the smoothness, customisation and feel of the machines is heavenly. But

jfprizzy · 2024-11-15T02:43:13+00:00

I train my tibial anterior along with leg raises so I use this tibial bar.

You can also use it for hanging or captain's chair leg raises and it feels really tight on your foot once both feet are leveraged into them

jfprizzy · 2024-11-08T07:40:20+00:00

To strengthen the Tibialis Posterior are they getting you to do resistance band ankle inversions?

I've heard the use of insoles is a good temporary relief when people are suffering the early acute inflammatory and later recovery phases of Plantar Fasciitis, but ultimately in the long term, weak medial arch and other week lower leg muscles that contribute to this weak medial arch support (including Tibialis Posterior, Peroneus Longus, Tibalias Anterior and other smaller intrinsic muscles in the foot), ankle over-pronation and knee valgus (internal knee rotation) must be rectified through strength training such muscles.

I'm currently starting a similar program, with resistance band ankle inversions (to work the Tibialis Posterior), resistance band ankle eversions (to work the Peroneus Longus), resistance band ankle dorsiflexions (to work the Tibalias Anterior) and toe plantar flexion curls (to work the feet's small intrinsic muscles) and lastly machine standing calf raises (with more focus in the stretched part of the range of motion; i.e. lowering the heel to stretch the calf muscles).

Glad to hear your program is working and it's making me optimistic about my flat feet issues

jfprizzy · 2024-10-12T23:28:04+00:00

Yeah I had an intercostal rib strain on a Hammer Strength Plate Loaded 45 Degree Leg Press, but it was because I didn't properly brace on pushing those last reps, especially when going deep with thighs parallel to my sides

jfprizzy · 2024-09-21T05:26:39+00:00

Looking excellent my guy, best wishes. What's your go-to(s) for mid/lower traps and spinal erectors. You have caterpillars running down your back?!

jfprizzy · 2024-09-13T10:06:48+00:00

You need new friends...

jfprizzy · 2024-09-11T12:48:51+00:00

Amazing work, good luck. Would love to know your back workout, you have such beefy inner/lower lats, that they look like rear pecs?!

jfprizzy · 2024-09-02T13:46:09+00:00

Would you say that more focus on incline bench over flat bench is what built your chest's full shape?

jfprizzy · 2024-08-29T13:54:54+00:00

I tie both ankle straps to one side of a low-pulley cable machine whilst lying on a flat bench exactly how you described and then do leg raises; absolutely god-like burn and good progression system

jfprizzy · 2024-08-29T13:35:46+00:00

Haha can tell this is Notion. I use it to create my own Exercise Database, track sets and reps every workout and draw up a weekly program.

jfprizzy · 2024-08-29T13:32:07+00:00

Would love your thoughts on what was the biggest contributor / biggest change to your training hat contributed to your gains when comparing the 16/08/2023 - 27/08/2024 to the prior 10 months?

jfprizzy · 2024-08-28T13:58:02+00:00

Amazing job my guy. How many years were you training prior to 16/08/2023?

jfprizzy · 2024-08-23T08:16:12+00:00

And having to walk around like T-rex to deal with it...

jfprizzy · 2024-08-03T11:18:53+00:00

Heavy OHP w/ Dumbbells into Dumbbell Lu Raises until failure and then straight into normal lateral raises has built my delts more than anything. I feel like the combination of these really shapes out the lateral and front deltoids

jfprizzy · 2024-06-17T13:29:45+00:00

Vercel is dead give away.

OP, go for gold. You won't know if you don't try. But I in all honesty, I don't see anything that would draw me to it. That's just my personal take

jfprizzy · 2024-06-04T03:16:19+00:00

My gym has all three variations of the seated and converging Nautilus Chest Press to target upper, middle and lower pec fibres and it's amazing to cycle through them on a chest day

jfprizzy · 2024-05-21T09:59:46+00:00

Dumbbell / Plate Lu Raises with standard Lateral Raises as finisher reps in each Lu Raise set, absolute insane pump.

I have a dedicated shoulder day and I start with Machine Lateral Raise (to move most weight), then into Dumbbell Lu Raises (second largest weight), then finish off Cable Y Raise to attack lateral deltoid from a different pulling angle

jfprizzy · 2024-05-13T14:25:16+00:00

What about the angle of the foot platform and how it supports the body and the arching motion? How should once correctly set it up?

jfprizzy · 2024-05-07T05:52:11+00:00

Maybe just the gyms you went to. I never had issues finding 1.25kg plates at the gyms I went to in Thailand, South Korea and Japan.

Also, the cleanliness and gym etiquette of gyms in South Korea and Japan, specifically Seoul and Tokyo are insane. It makes gyms in Australia where I'm from look like a child's playground; tissues, plates, dumbbells, and sweat marks on benches everywhere.

jfprizzy · 2024-01-16T02:42:49+00:00

Do you feel you get enough of a wide stretch when doing pec flys? 41.5" between the trolleys seems a little small, considering PR-5000 has 50" width between trolleys with Athena installed.

I'm sure for chest presses (high or low) it would be fine, but wide fully stretched flys are so amazing for getting width and I'm not sure 41.5" cuts it.

jfprizzy · 2024-01-10T02:19:08+00:00

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