If by shocking the system you mean staving off boredom, sure.  But if you mean changing things so your body doesn't get used to one routine, nein.  You need to do the same routine and increase weight to see strength gainz.  Switch by all means to stay interested, but your body doesn't necessarily benefit.  Myths innit.  If you didn't mean that, well shut up skuzzit.

Mm, red flag.

Regarding chest, there is no (for example) upper and lower chest.  There's the pectoralis major and minor and the visible part is the major.  You can't hit different parts of the muscle, it either contracts or it doesn't.  Different exercises are going to emphasise different muscle groups, but not different parts of a muscle.  A bench press is a bench press, but one of flat, decline or incline might suit you more than the others.

Agreed, the vast majority of health sites suggest your body need to be shocked, and the vast majority of health sites spread misinformation.  It's an industry built on hearsay, not solid empirical fact.  Take fat burning products for example, complete hoax.  I can say for certain that fasting will see you lost fat in the majority of cases, but you can't seek fasting (though people have tried). There's no 'fasting shake'.

Injected up the arse via proboscis.

I would say upping your run for the full time rather than just as a pre workout run a couple of times a week. A slow run for an hour or so is a great fat burner and good for your cardio vascular.

I do fartlek for 40 minute sessions. Who are you? Sting?

Interval training's brevity is maybe its greatest aspect.

30ins is my upper limit if anything. You sprinting at your max? What ratio of rest to work are doing?

Interval training is best, hill sprints, tabeta or variant thereof.  

If it's fat you want losing, as ever, energy in < energy out.  Your body will burn fat to compensate.  Use a BMR calc to measure required maintenance intake based in age, height, weight, activity level (guide only, plus BMI is bullshit), then tally up your daily intake in kj/cal; if intake exceeds BMR, reduce intake.  Apply daily until desired composition achieved.  Maintain resistance training and adequate protein intake.  Retire at 40.

In mere months you will become a rippling adonis.

I hate training in the morning. I hate training legs in the morning more than anything. The only thing that makes it ok is just how awesome training and I am.

Your body is naturally weaker; mine is a pre-dawn powerhouse.

Skerret wrote:

Verecocha wrote:

I hate training in the morning. I hate training legs in the morning more than anything. The only think that makes it ok is just how awesome training and I am.

I could train solidly for a decade and not get anywhere near your numbers, so yes I agree.

Today was hard though, didn't have long so an hour of squatting, heavy back squats, heavy front squats, then light fronts straight into backs in a complex, then 5 minutes of calves using the squat rack, 30 reps, 30 seconds off, 40 reps, 40 seconds off, repeat going up until you fail and DIE!

READ THE THREAD sorry, see my reply to Goobs on this very page.

Weight loss is a happy byproduct for me, I'm aiming to improve my run times.

You can't spot reduce, it doesn't work.