When to Switch Exercises?

Training Bodybuilding
1

Hey guys,
i am currently trying an undulated approach-meaning varyin the rep and volume scheme each time.

Its funny but one thing is not THAt clear for me-in general

When do i have to switch exercises?
i am not a newb to training-but this is not a THAT bad question if you think about it;
on this continuum you have 2 extremes and one problem:

1:pattern overload-if you practice a lift too long your strength will regress
2:muscle confusion:If you change the exercise too often the body won´t adapt.
3:question of strength transfer from one exercise to a similar one.

I read some interesting threads here about this through the search option.there fex PROF X stated,that he quite never change the exercises to gauge process.

Some others are changing them according to the articles of the authors site.

It seems,that after 6 sessions doin the same exercise(be it the same session for a whole body approach 3x the week-you switch it after 2 weeks.For a split doin one group per week means after 6 weeks switchin em)you have to switch,
Thats a bit tricky.

Especially could it be,if you return to an exercise after say 4 months again,that you start from the strenght level before 4 months for THAT exercise also.
So how to see progress?

Is it for hypertrophy purposes irrelevant how often you change the exercises and for strength (for a specific lift) trickier?

Also some articles are confusing on that:In chads BNF programm you have really douzends of exercises mixed up trough the frequent sessions.
At westside you switch the ME lift each week to avoid burn out.Why is it possible to change the ME lift each time?DOES the body has even the time to recognize a pattern if it is changed every week(see muscle confusion)and why then is it not suggested for assistance work-or a split?
How do you handle these problems?
regards,science

2

You’re thinking too much. Change your lifts when you don’t see improvement while giving your best effort.

I’ve done flat bench for my ME upper movement and conventional deadlifts for about 2 months now, and the weight keeps going up. I’m sticking to these lifts until I get stuck, then I’ll change. How long will that be? I have no clue.

The “westside” guys who change ME lifts every week do so because they already know how to perform the movements with good form, and they get way more stimulus out of a single training session than a newb.

They select movements based on WHAT WORKS FOR THEM and how those movements improve THEIR OWN PERFORMANCE on the big 3 lifts. Figuring out which lifts HELP YOU only comes from experience.

On the elitefts site, one poster commented his disappointment of adding good mornings to his training cycle and how it added zilch to his squat/deadlift performance. Very unfortunate, but it’s still a lesson learned.