How often should you change your routine?

Dvst8or · 11-01-2005, 06:59 AM

I usually try to change my routine every week, i.e. never do the same exercises twice in a row. Like one week if I do incline barbell bench one week, the next week I will do dumbell incline instead. I try to switch up every exercise where I can from week to week.

But I see that a lot of people use the same routine, same exercises, and same order for 4-6 weeks before changing.

Is either way better?

Thanks,
Brian

GameDayDog · 11-01-2005, 07:44 AM

Yes.. I get to reply to thys fyrst...

You know when I change up exercyses???

I change up my routines when the weights or reps I use stop increasing...

My chest routine is - Incline BB, Flat DB, DB Pullovers, Machine Flies, Weighted Dips...

I've been doing 3 sets of 8 & raise the weight... I've never had the same workout twice... If I get 3 sets of 8 on Inclines.. I'll raise the weight next workout... If I get 2 sets of 8 & 1 set of 5.. then next workout I keep the weight the same and try harder for 6 reps...

Another thyng I'll vary is the amount of rest tyme between sets... If I use 2:00 between my rear delt rows and it's easy, I'll use 1:30 between sets the next workout...

That's it.. nothyng fancy... If I stop getting stronger or making progress... It's tyme for a new routine... If I want to try a new exercyse, I'll simply swap it out.. No problem...

Peace..~G

Dvst8or · 11-06-2005, 03:38 AM

Quote:

Originally Posted by GameDayDog

Yes.. I get to reply to thys fyrst...

Peace..~G

First and only I guess.

**johnsbod** · 11-06-2005, 03:40 AM

I change it up when I stop growing or if I just get tired of doing the same workouts again and again.

AYung · 11-06-2005, 03:41 AM

I'd say anywhere from 4-8 weeks.

silent_circus · 11-06-2005, 04:36 AM

There shouldnt be a set time... i stick to something until I stop improving. At which point, ill tweak the excercises or the rep scheme.

Pj-Macx · 11-06-2005, 05:42 AM

Quote:

Originally Posted by silent_circus

There shouldnt be a set time... i stick to something until I stop improving. At which point, ill tweak the excercises or the rep scheme.

ditto!!!

BBAddict · 11-06-2005, 01:19 PM

If it ain't broke, don't fix it. When the reps or weights stop changing, time to change the routine. If I don't feel like I got a good workout, I'll mix it up next time around.

Get er Done · 11-06-2005, 03:02 PM

Quote:

Originally Posted by BBAddict

If it ain't broke, don't fix it. When the reps or weights stop changing, time to change the routine. If I don't feel like I got a good workout, I'll mix it up next time around.

exactly :nosthumbs

**antihero** · 11-06-2005, 03:05 PM

you change it when it stops working, or if you feel it significantly slowing down. the trick to it is, to know your body well enough to realize when your growth is really slowing and catch it then, before its stopped working almost completely.

TheBigMastodon · 11-06-2005, 04:24 PM

If you're getting good gains, then don't change it. Don't try to fix something that ain't broken. Every 10 or 12 week I do take a week off however.

-TBM

**Grunt76** · 11-06-2005, 04:52 PM

Overall I agree that you should only change when it stops working. But I think it gets a little bit more complicated than that. Say you've been doing the same routine for 4 weeks. Week 5, you nearly don't improve at all. Has it stopped working or are you just having a bad week? Week 6 you do it again, and there is SOME improvement. Is it enough? How much improvement do you need to say it's still working? So here you may have wasted 2 weeks not improving as much as you could with another routine or you might still be good for another month on it. So it might take you 3 weeks or more to really know it isn't working.

Over time, I've found that I get the best gains by having completely different workouts on alternating weeks. Week 1 is one set of workouts, week 2 is the second, week 3 back to the first, etc. This way, adaptation doesn't happen super-quick, it keeps the body guessing. Plus it gives you 2 weeks to do the same exercise again at the same position within your routine, etc. With 2 weeks between perfectly similar workouts, it's much easier to gauge progress as it takes out the "boy did I feel good/bad today" variable, which can make a significant difference, but isn't either progress or regress.

My point is that it's better to have a routine that allows you to keep it long enough that you can actually gauge progress on it, and change it often enough that you don't need to waste a few weeks realizing the gains are about stopped. IOW I like to foresee that at this or that point, I'll need to change my routine, preparing for it, planning it, welcoming the change.

For me, even doing this, I have come to a point where I stop progressing if I keep the same routine for over 10 weeks. Although progress is pretty close to stalled anyways even when things are going well. Adding a rep in 2 weeks to any set is good for me. That's what aging does to ya... :rmad:

So for example, I began this current routine mid-october with PCT. I'm looking at early January for my next routine, which may well coincide with a long, hard bulking cycle. I'm looking forward to eating like 10 pigs, not worrying about overtraining and eventual manly strength... :p

Steve_W · 11-06-2005, 08:55 PM

If hypertrophy is your goal, I don't think changing your routine too often is beneficial.

Dvst8or · 11-07-2005, 10:40 AM

I guess that I should have worded my subject a little differently. I guess what I meant to say was how often do you change the exercises you do within your routine.

Like for example, take my shoulders day. I always do two compound exercises and then isolation, i.e. military press, dumbell press, side laterals, rear laterals, front laterals, shrugs. But what I change is what exercise I do specifically to train them. Like sometimes I will do Hammer Strength overhead press in place of the dumbell press. I will alternate seated, standing, and cable side laterals (basically whatever is available at the time or I feel like doing that day). I will go back and forth between machine rear laterals and dumbell rear laterals. And on the shrugs, I will alternate between doing them on and off of the smith machine. There is no set routine for when I alternate the exercises, like I said I just use what is available at the time. If someone is using the weight or machine that I want I just use the alternate exercise to keep moving. And this is true for all my workouts, not just shoulders.

Quote:

Originally Posted by ss01

This way, adaptation doesn't happen super-quick, it keeps the body guessing.

This is pretty much my main goal, is to keep the muscles from adapting, keep them guessing. But is changing the particular exercise that I do that often doing more harm then good? Should I continue to do the same exercises over and over for about 4-6 weeks to let them adapt some? Or is what's important whether or not its targeting the right muscle fiber? Whether or not I am doing compound or isolation?

Thanks again for the help guys,
Brian

**NYCmitch25** · 11-09-2005, 11:32 PM

Quote:

Originally Posted by silent_circus

There shouldnt be a set time... i stick to something until I stop improving. At which point, ill tweak the excercises or the rep scheme.

I dont agree with a lot of these responses. I believe the point is stay with a routine long enough to get strong at it and then confuse your body by changing it up. research and experience has shown as a general rule for most individuals its 6-8 weeks (mostly young lifters) or even less 3-6. its not going to be detrimental to change up the routines but it could be if you dont...The changes can be suttle such as rep range, rest between sets, and exercises. I like to stick with the compound movements squat, deadlift and change rep range (weight during the lift), and rest between sets. I think this is crucial especially the natty lifters.

If youd ont believe me? fine just look around you next time your in the gym...most people i see in the gym never change there routine and never grow. sometimes i dont see them for a year or so and they look exactly the same!

I guess im ole skool.

attached some examples of 3 week cycles...

**Peaked_18** · 11-09-2005, 11:37 PM

If by routine you mean exercises then you should change them up every 2-3 weeks with a lot of good exercises. If you mean change a different system of training, I suggest switching every year or so personally from my experiences. Changing the exercises does enough for variety wise, the program I am doing never seems to get old as long as I switch up the exercises and use about 3-4 different exercises for the muscle group. Some may not agreee with me on changing your system of training, but a lot of people are different.

Dvst8or · 11-10-2005, 03:03 AM

Quote:

Originally Posted by Peaked_18

If by routine you mean exercises then you should change them up every 2-3 weeks with a lot of good exercises. If you mean change a different system of training, I suggest switching every year or so personally from my experiences. Changing the exercises does enough for variety wise, the program I am doing never seems to get old as long as I switch up the exercises and use about 3-4 different exercises for the muscle group. Some may not agreee with me on changing your system of training, but a lot of people are different.

Yep, thats what I meant. I was wondering how often one should change the exercises he/she uses within a certain routine.

strongman72 · 11-17-2005, 02:18 AM

I say every 3 weeks.If not then a month at the most.

**powerman2000** · 11-17-2005, 05:12 PM

Change your training cycle protocols when you start to feel stale.

11-01-2005, 06:59 AM	#1
Dvst8or Amateur Join Date: Oct 2005 Posts: 53 Recipes: 0 Rep Power: 3	How often should you change your routine? I usually try to change my routine every week, i.e. never do the same exercises twice in a row. Like one week if I do incline barbell bench one week, the next week I will do dumbell incline instead. I try to switch up every exercise where I can from week to week. But I see that a lot of people use the same routine, same exercises, and same order for 4-6 weeks before changing. Is either way better? Thanks, Brian

11-01-2005, 07:44 AM	#2
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Yes.. I get to reply to thys fyrst... You know when I change up exercyses??? I change up my routines when the weights or reps I use stop increasing... My chest routine is - Incline BB, Flat DB, DB Pullovers, Machine Flies, Weighted Dips... I've been doing 3 sets of 8 & raise the weight... I've never had the same workout twice... If I get 3 sets of 8 on Inclines.. I'll raise the weight next workout... If I get 2 sets of 8 & 1 set of 5.. then next workout I keep the weight the same and try harder for 6 reps... Another thyng I'll vary is the amount of rest tyme between sets... If I use 2:00 between my rear delt rows and it's easy, I'll use 1:30 between sets the next workout... That's it.. nothyng fancy... If I stop getting stronger or making progress... It's tyme for a new routine... If I want to try a new exercyse, I'll simply swap it out.. No problem... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

11-06-2005, 03:40 AM	#4
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	I change it up when I stop growing or if I just get tired of doing the same workouts again and again. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

11-06-2005, 03:41 AM	#5
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	I'd say anywhere from 4-8 weeks. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-06-2005, 04:36 AM	#6
silent_circus Amateur Join Date: Jun 2005 Location: Iowa Posts: 88 Recipes: 0 Rep Power: 4	There shouldnt be a set time... i stick to something until I stop improving. At which point, ill tweak the excercises or the rep scheme. __________________ :hooligan:

11-06-2005, 01:19 PM	#8
BBAddict Pro Stature Join Date: Sep 2005 Location: In The Gym Posts: 101 Recipes: 0 Rep Power: 4	If it ain't broke, don't fix it. When the reps or weights stop changing, time to change the routine. If I don't feel like I got a good workout, I'll mix it up next time around. __________________ PAIN IS WEAKNESS LEAVING THE BODY.

11-06-2005, 03:05 PM	#10
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	you change it when it stops working, or if you feel it significantly slowing down. the trick to it is, to know your body well enough to realize when your growth is really slowing and catch it then, before its stopped working almost completely. __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-06-2005, 04:24 PM	#11
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 5	If you're getting good gains, then don't change it. Don't try to fix something that ain't broken. Every 10 or 12 week I do take a week off however. -TBM __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-06-2005, 08:55 PM	#13
Steve_W Pro Stature Join Date: Aug 2005 Location: Australia Posts: 105 Recipes: 0 Rep Power: 5	If hypertrophy is your goal, I don't think changing your routine too often is beneficial.

11-09-2005, 11:37 PM	#16
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	If by routine you mean exercises then you should change them up every 2-3 weeks with a lot of good exercises. If you mean change a different system of training, I suggest switching every year or so personally from my experiences. Changing the exercises does enough for variety wise, the program I am doing never seems to get old as long as I switch up the exercises and use about 3-4 different exercises for the muscle group. Some may not agreee with me on changing your system of training, but a lot of people are different.

11-17-2005, 02:18 AM	#18
strongman72 Pro Stature Join Date: Aug 2005 Location: Corpus Christi, Texas Posts: 205 Recipes: 0 Rep Power: 10	I say every 3 weeks.If not then a month at the most. __________________ Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!" I laugh and say, "Na just dedicated!":bass: 2006 POWERLIFTING REGIONAL QUALIFIER UPDATE Status-STILL WORKING TO GET TO THE TOP Age:17 Bench: 300 (315) Incline: 250 Squat: 445 (465) Power Clean: 225 (235) Deadlift: 500 Raw - Due to a torn quad injury it has gone down. () are goals that are to be done in 3 months.

11-17-2005, 05:12 PM	#19
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Change your training cycle protocols when you start to feel stale. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247