I’m back again, this time with a query about WS4SB 3. In the article, it says nothing about rotating exercises every 2-3 weeks, but the original WS4SB article does say to rotate them around 2-3. Does this still apply to WS4SB 3 and if so, how do I program them effectively so that I’m not just doing random lifts?
The lifts should be variations that aim to strengthen your weak points.
For example, if you suck at the bottom portion of a squat you’ll probably want to do close stance squats or box squats.
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Jog my memory, these are max effort lifts right?
If that’s the case, you’re really not meant to program them for long-term progression: the whole point is to find something you can really push. You might do the same lift for a couple weeks, but longer than that you start getting efficient enough to really hurt yourself. Rotating the lifts lets you hit different weak points, protect yourself, prevent burnout, etc.
An easy way would be just go 3 reps, then 2, then maybe 1, then new lift.
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Yeah, what those guys said.
Think about weaknesses, and an easy way is to do the same lift for 2 or 3 weeks then switch.
Another simple way is to alternate squat and deadlift (or front squat and stiff leg deadlift) week to week. Then weaving in 3 and 5 rep maxes, so you don’t repeat the same workout for awhile.
If you really like variety, you can pick 4 lifts, and do 1 each week for a month. Then restart the cycle and beat those 4 records the 2nd month. And do it again the 3rd month.
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