Rotation For Training and Nutrition

You should be applying deliberate rotation to your diet and workout plan you will see better results and protect your longevity in/out of the gym.

What exactly do I mean by this?

Rotation in training

This simply refers to rotating your training volume, reps and intensity properly to maximize your body's ability to recover and grow. This allows for "super compensation" to occur IF you program the workouts and rotation correctly.

If you do not rotate your training then you are not going to hit all of the muscle fiber populations you should be. You will also hit a point of stagnation very quickly as the emphasis is not being changed enough. Your body cannot adapt fast enough to get stronger in the same rep range with the same volume every single week. Therefore rotating your training across 3-4 weeks, with different rep ranges means that when you come back to "Week 1" you are ready to hit PBs or Personal Best within the set training criteria i.e. rep tempo, rest periods etc.

Rotation in diet

In the context of diet, the rotation of food sources to sustain optimal gut function. So many people eat chicken for instance 6 times a day and then wonder why their gut begins to suffer. Having a lack of rotation from protein sources particularly becomes a breeding ground for gut issues to develop. It's also one dimensional to eat the same foods all day long, in relation to micronutrient content. 

Rotation also relates to cycling calorie intake in accordance to requirements throughout the week to manipulate your metabolic rate and aid in recovery when its necessary. Sometimes you NEED to take in more calories for the day to spike your metabolism and replenish glycogen levels. Other times you NEED to reduce calorie intake to allow your body to utilize more stored fuel. 

Hopefully this has shed some light on what's a very important topics to consider and understand.

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Training and Recovery