In this article, we will explore the crucial aspects of selecting the right exercises for strength training. Dr. Mike Israetel from Renaissance Periodization provides valuable insights into exercise selection, specificity, stimulus to fatigue ratio (SFR), and how to rotate exercises effectively. We will summarize the key takeaways and provide an easy-to-understand guide for optimizing your training program.

Specificity in Strength Training

Specificity is the most critical principle in strength training, which involves two aspects:

• Training the lifts that you want to get stronger at (e.g., if you want a stronger bench press, then do bench pressing).
• Using lifts that tax the subsystems supporting the major lift (e.g., using similar movement patterns that carry over to enhance the main lift).

Objective Criteria for Exercise Selection

When selecting exercises for your program, consider these two factors:

1. Specificity: Is the exercise the lift itself or does it train the muscles and movements limiting the lift?
2. Stimulus to Fatigue Ratio (SFR): Choose lifts that impose high tension on the target muscle, can be trained safely and heavily, feel grooved after a few sessions, and do not overtax the joints, connective tissues, or drain you systemically.

Rotating Exercises Over Time

To ensure continued progress and avoid stagnation, it’s essential to rotate exercises periodically. Use the following guidelines to decide when to keep or replace an exercise:

Keep an exercise if it meets these criteria:

1. Provides great tension and lets you lift heavy loads with a good groove.
2. Is easier on your joints compared to alternative exercises.
3. Is worth the systemic fatigue and you are steadily increasing strength.

Replace an exercise if it meets these criteria:

1. No longer feels grooved and force generation is off.
2. Is very tough on joints and drains you systemically.
3. Has plateaued convincingly for over a month.

Timing and Phase Potentiation

As you progress through your training program and approach a testing date or competition, gradually shift your focus from assistance work to core lifts. During the early phases, prioritize exercises that train subsystems. As you near the testing date, reduce assistance work and increase core lift training to optimize performance.

Conclusion

Choosing the right exercises for strength training involves a balance between specificity, stimulus to fatigue ratio, and effective exercise rotation. By considering these factors and adjusting your training program accordingly, you can optimize your strength gains and achieve better results in your chosen lifts.