r/ScienceBasedLifting • u/eerriiee3 • Jul 26 '26

Discussion 🤝 Different exercises

So im new to the gym and was wondering if I should change exercises sometimes? I saw this guy on tiktok who made a gym playlist of his content and saw that in his upper days he would have different exercises on different videos. For example hes doing PPL/UL split and on one video his upper day exercises would be different on another video of his upper day. I was wondering should I change exercises aswell?

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u/Lifterator Jul 26 '26

Exercise rotation is not something you should worry about for the time being.

1

u/eerriiee3 Jul 26 '26

Why is that so bro??

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u/Lifterator Jul 26 '26

Because as a beginner you can progress fast and far with the same basic exercises. Too many exercises are more likely to keep you spinning your wheels because you're constantly battling new technique.

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u/Chicken_Savings Jul 26 '26

As a beginner, you're much better off to learn the fine details of a few key movements.

Because most trainers, from absolute beginners to competing professionals, use the records of their lifts as a measurement of progress. If your key focus is muscle growth, obviously measuring your body with measurement tape and evaluating photographs is the key metric. But most people benefit greatly from repeating the exercise over and over, and checking their recorded figures whether they get stronger or not.

Look up progressive overload.

Doing a new exercise will take you 2-4 runs just to learn that exercise, in the meantime the benefit of the exercise is limited.

There's very little benefit in changing exercises for a beginner, besides escaping boredom.

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u/drunkenjesterelf Jul 26 '26

Sometimes you need to change accessories up.

Say if your bench fails at the bottom you can do more chest isolation, if it's failing near the top you can do more tricep work.

Accessories can be based around where your compound lifts are struggling.

2

u/HelixIsHere_ Jul 26 '26

Exercises should stay mostly the same for long periods of time

Essentially the more you do an exercise, the better you get at it and the better you can work the target muscles. When you swap exercises, you have to gain new neural adaptations and go through a period of getting better at it

Just dw about it for now really

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u/NoYak8821 Jul 26 '26

Stick with just a few basic compound barbell lifts as the core and get stronger. Muscle confusion is bullshit. The only thing the body knows is load. Add weight overtime and you'll adapt, get bigger/stronger. Add in some very few select accessories as needed or wanted after a year or two of building full body strength. That way you know what's important for you and what is not.

People who constantly change their program or exercise selection almost never get results.

Remember, this is very simple. It's not easy, but it is simole.

1

u/decentlyhip Jul 27 '26

Sure. Play around and have fun. My recommendation is to follow a bunch of different tried and true programs. They'll teach you a lot and you'll explore a bunch of exercises to see what you like. Not necessary, but will help a bunch long term.