Making exercise substitutions - Why didn't my exercise substitution take effect on my program?
When making exercise substitutions, users should be cautious to ensure they are substituting for the exercise they really intend to. Here's how it works:
Lets say your program originally calls for Military Press on Thursday. Well, you don't want to do Military Press on Thursdays, you want to do Dumbbell Arnold Press instead. So, you click on Military Press and the "Exercise Viewer" window pops up. From here you go to the "exercise exchange" area of the window and select Dumbbell Arnold Press from the list. You make sure the button is checked to only make the exchange on Thursdays since this is what you want. Then you click on the "Exchange" button to refresh your program. Your window refreshes and now you see Dumbbell Arnold Press on Thursday where you used to see Military Press. Everything seems to be working just fine up to this point...
Now, most people run into a problem when they decide they want to go back to the original exercise (Military Press in this example), or they want to make a second substitution on top of the first one. So, you begin by clicking on the already substituted exercise, which is Dumbbell Arnold Press in our case. From here you go to the "exercise exchange" area of the window and select another exercise from the list. Lets say you choose Cable Lateral Raise. Again, you make sure the button is checked to only make the exchange only on Thursdays since this is what you want. Then you click on the "Exchange" button to refresh your program. The window refreshes... but Dumbbell Arnold Press is still there! What happened?
When you clicked on Dumbbell Arnold Press and brought up the exercise viewer window, you were preparing to make changes for the Dumbell Arnold Press exercise. Keep in mind that the original exercise for this slot in your program was Military Press. The exchange area of the window shows that "This exercise will appear instead of Military Press on Thursdays". If you make another exchange at this point, you are really exchanging (in our example) Cable Lateral Raise for Dumbbell Arnold Press wherever Dumbbell Arnold Press originally appears in your program!The best way to make the type of exchange desired in our example is to click on the link to Military Press in the message "This exercise will appear instead of Military Press on Thursdays". Now you will be in the Exercise Viewer window for Military Press, which is the original exercise for your program. In the exercise exchange section of the window you will see the message "Dumbell Arnold Press will appear instead of this exercise on Thursdays". From this point you can un-check the Dumbbell Arnold Press substitution and hit the "update" button to go back to the original Military Press exercise, or you can make another, different substitution for Military Press.
The point to remember is that you have to go back to the original exercise you substituted in order to make another substitution on top of your first one!