So I’m planning a cycle for my next meet, and I had a question about ME exercise rotation. I’m a conventional deadlifter, but I really like using sumo deadlifts in training as I feel like I have very weak hips. I also feel they help my squat. I have planned a six week rotation of ME exercises and feel like I want to work sumos in more than once every six weeks.
Do you like the idea of cutting out one of the other lifts that I don’t feel is as necessary and working sumos in twice during the six weeks? Such as in week 2 and again in week 5 for example.
Or do you think it would be better to keep the rotation of 6 ME lifts and just work sumos in as an accessory lift after box squats on DE day? I would still keep them in ME rotation, but I would also work them in maybe every 2nd or 3rd week on DE days.
Personally, I don’t know anyone that rotates 6 different movements on a regular basics. 4 is common, but you can probably get away with just 3 especially if it is just for one 6 week cycle. Do have a reason for rotating 6.
I’m going with pemdas on this, unless you’re an elite level lifter or you’re doing a shitload of other training (mma/ rugby etc) very few people need to rotate ME lifts to keep themselves fresh.
You’d probably be better off sticking with three.
train it one week, beat it the next.
Then rotate movements.
Don’t try to do too much, its a marathon not a sprint. If you put all of that stuff in there you won’t know what really worked.
Works great for me because i usually have a fight or grappling competition between that time so i can achieve a lift/meet a goal and take a week ‘off’ b4 whatever competition i have compete, and get back on schedule.
Yup, and if you’re competiting in powerlifting you’re never really gonna have more than 12-16 weeks before meets most of the time, so with 6 exercises you’ve really no idea how you’re training’s going since you don’t always get back to them in time.
The only success I’ve EVER had on the bench with westside stuff was when I rotated 3 exercies. Bench, Bench w/minis and floor press. Must actually considering doing it again.