Thread: how often should you change your whole routine?

Originally Posted by nova1970sb

i know everyone is a bit different. but i have been doing the same routine now, for about 3 months(give or take a few days). i have heard people say that you need to mix up your routine every so on, what are your opinions on that?

Three months is a good enough time to begin switching it up.
Keep in mind though, switching things up doesn't nessesarilly mean changing the exercises, although some of those you can switch out but keep the heavy compounds for sure. If you're doing squats, dead and bent rows, keep those and switch out any of the small iso moves, like shoulders, and arms.
Change up your rep ranges and weight amounts to add some variety. If you were doing heavy squats for 6 reps for the last three months, switch to doing some lighter squats for 15 reps and do that for a couple weeks, then go back to heavy squats for a couple more weeks then do medium weight for medium reps, etc.

thanks man, that helps alot. i think i will just move weight down a bit and go for more reps in most my lifts

You switch things up when it doesn't work anymore.

Don't fix what aint broke.

KY

I switch mine up every couple weeks just so for something different. I still keep chest / triceps together as an example but sometimes I put triceps before chest. Or even flyes before bench. Just to mix it up. I have a short attention span and get bored easily, this prevents my workout from getting boring.

Originally Posted by ectomorph141

I switch mine up every couple weeks just so for something different. I still keep chest / triceps together as an example but sometimes I put triceps before chest. Or even flyes before bench. Just to mix it up. I have a short attention span and get bored easily, this prevents my workout from getting boring.

^ Yup only once in a while for maybe 1 workout day. Usually chest needs to be worked before triceps. Just fun to try something different once in a while.

Periodization Training

http://www.muscleandstrength.com/art...odization.html

Originally Posted by MyK 3.0

Periodization Training

Designing Training Routines Using Periodisation | Muscle & Strength

Thats the other reason I mix it up.

I went 16 weeks on Baby Got Back with the shoulder specialization and didnt stagnate at all.

Originally Posted by juggernaut

I went 16 weeks on Baby Got Back with the shoulder specialization and didnt stagnate at all.

Thats a good point Jug.. One that KY touched on as well. If a routine is still giving results then you probably don't need a change. Change things up when it stops yielding results.

how would you know your not getting results? lack of soreness the next couple days?

Soreness is not indicative of results...most of the time, I go by my strength gains and overloading on the weights to meet the end result-the amount of reps. for example, When I did front squats for 5x5 at 200 lbs, I didnt just start doing 5x5, I did 200-3, 4, 5, 4, 3 the first week, the 2nd week, 200-4, 5, 5, 5, 5...each week saw an increase in both safe technique and reps done. As soon as I was able to complete the full 5x5, I knew it was time to move up.
This style of training works for me and has stopped me from overtraining altogether. I also plan a 12 to 16 week break from the gym and drop my carbs to 40g so I dont get fat and continue to heal.
My point is, you need to train intelligently, not what a ragmag says-I'm also not a believer in "no pain no gain". I hate magazines, because they truly fuck up possible gains that can be made by aspiring young lifters. Then there are the "trainers" whose personal experience in the field makes them a guru. It's bullshit. I also abhor broschool bbing. Built taught me how to train intelligently.

End of rant.

Originally Posted by juggernaut

Soreness is not indicative of results...most of the time, I go by my strength gains and overloading on the weights to meet the end result-the amount of reps. for example, When I did front squats for 5x5 at 200 lbs, I didnt just start doing 5x5, I did 200-3, 4, 5, 4, 3 the first week, the 2nd week, 200-4, 5, 5, 5, 5...each week saw an increase in both safe technique and reps done. As soon as I was able to complete the full 5x5, I knew it was time to move up.
This style of training works for me and has stopped me from overtraining altogether. I also plan a 12 to 16 week break from the gym and drop my carbs to 40g so I dont get fat and continue to heal.
My point is, you need to train intelligently, not what a ragmag says-I'm also not a believer in "no pain no gain". I hate magazines, because they truly fuck up possible gains that can be made by aspiring young lifters. Then there are the "trainers" whose personal experience in the field makes them a guru. It's bullshit. I also abhor broschool bbing. Built taught me how to train intelligently.

End of rant.

thanks man, that sounds like great advice, i have been having trouble ramping up the amount of weight i am lifting. i think i will try what you have listed above. more weight, and going up then down in reps until i can push more.

and everyone here, thanks a bunch, whenever i have questions, you all are so helpful.

nova, the point of my rant is that you need to be able to do the form/technique first and foremost. When you're able to hit those reps perfectly, which i didnt make clear enough, THEN you have the ability to move up. And also, dont worry about the weight or numbers. I was stuck forever on a 300 lb deadlift, it was only this year that I finally hit 505 2 times; I did it slowly as I crept up the weight adding in the 2.5 and 5s maintaining perfect form.

Originally Posted by juggernaut

nova, the point of my rant is that you need to be able to do the form/technique first and foremost. When you're able to hit those reps perfectly, which i didnt make clear enough, THEN you have the ability to move up. And also, dont worry about the weight or numbers. I was stuck forever on a 300 lb deadlift, it was only this year that I finally hit 505 2 times; I did it slowly as I crept up the weight adding in the 2.5 and 5s maintaining perfect form.

i hear ya, when i am lifting, the moment my form starts to give, i either stop, or drop some weight. i got a 315lb dead lift two times today with good form, i know its not a ton of weight for a alot of people hear, but im only 5' 9" and 171lbs! i was pretty suprised with it!

Originally Posted by juggernaut

I went 16 weeks on Baby Got Back with the shoulder specialization and didnt stagnate at all.

See here's the thing - you can change the exercise order too, or do your training in pairs/antagonist pairs/circuits - and I don't mean without rest.

In BGB for instance, horizontal push-pull day might look like this:

5x5 rack pulls
3x8 t-bar rows
2-3x12 dumbbell rows

5x5 flat or low incline bb press
3x8 flat or low incline db press
2-3x12 dumbbell or cable flyes, or pec-deck

Now, one week the cage might be busy so I start instead with chest.

Or I do the 5x5 chest work, then the 5x5 rack pulls

Or a set of chest, rest, set of pulls, rest...

I could do the 5x5 work, all the 3x8 work, then work in pairs for the 12-rep stuff.

I could do 3x8 instead of the 5x5 work for a bit.

See? Small changes, but they make the workout change every time. Sometimes your chest is fresh for the 8-rep work, sometimes it isn't...

I find that by allowing equipment availability to dictate my workout order, I get to extend the use of any split I use.

Originally Posted by juggernaut

Built taught me how to train intelligently.

You're so dreamy... <kiss>

^Exactly. It doesnt hurt at all to mix it up because nothing is written in stone. Do what works for you and dont be afraid to mix it up. Listen to your own body, not what people tell you abot their body.

Originally Posted by Built

See here's the thing - you can change the exercise order too, or do your training in pairs/antagonist pairs/circuits - and I don't mean without rest.

In BGB for instance, horizontal push-pull day might look like this:

5x5 rack pulls
3x8 t-bar rows
2-3x12 dumbbell rows

5x5 flat or low incline bb press
3x8 flat or low incline db press
2-3x12 dumbbell or cable flyes, or pec-deck

Now, one week the cage might be busy so I start instead with chest.

Or I do the 5x5 chest work, then the 5x5 rack pulls

Or a set of chest, rest, set of pulls, rest...

I could do the 5x5 work, all the 3x8 work, then work in pairs for the 12-rep stuff.

I could do 3x8 instead of the 5x5 work for a bit.

See? Small changes, but they make the workout change every time. Sometimes your chest is fresh for the 8-rep work, sometimes it isn't...

I find that by allowing equipment availability to dictate my workout order, I get to extend the use of any split I use.




You're so dreamy... <kiss>

aaahhh Marianne, you're so Rubiks Cube...right back atcha babe!


Built....of Intelligent Design.

Originally Posted by ectomorph141

^Exactly. It doesnt hurt at all to mix it up because nothing is written in stone. Do what works for you and dont be afraid to mix it up. Listen to your own body, not what people tell you abot their body.

On the flipside of this, I dont get the individuals who go into the gym and mix it up with every workout not having an idea of what they want to do other than annihilate that one bodypart per day. It's wasteful energy that could otherwise be put into an intelligent training strategy if you have a set blueprint of what you need to accomplish.

Yup another great point. I also dont understand that especially for beginners. Example Chest / Tricep. I usually do 2 exercises for chest that day and 2 for triceps and I hit it hard. Just 2 exercises per muscle. 4 sets each. By the time I am done with 2 full sets that body part is destroyed. Any more direct workout on that specific muscle is a total waste of energy for me.
But I am still just a beginner and I give beginner advice. I am sure something else is necessary for professionals. But I am FAR from a professional and never will be. Even though I have seen major results with my workout routine, I still classify myself as very very very green. Very new to this and still a beginner. But what I have used for myself works and works very well.

The conclusion is that you have to see what works for you. Everyone is different.

Depends on how advanced the trainee is. I think for beginners you can use the same basic stuff for quite a while. Potentially several months. I change mine every 4-12 weeks, depending.

Right now I am using an undulating periodization scheme. So, really my program changes every week in sense. I just change most of the exercises once every 2-3 months. If I do something in more of a block style periodization, then it's more like every 4 weeks.

So your the one who has that Baby Got Back Routine? I've been using it, I love it!!! do You have any other routines I could try?

Originally Posted by Raymond Sugar

So your the one who has that Baby Got Back Routine? I've been using it, I love it!!! do You have any other routines I could try?

Built developed it. It's the best routine I've ever used.

i'm going to switch to baby got back, starting next monday, seems better than what i got goin at the gym.

now my program has been
day1
bb bench
incline bench
db flyes
dips
db bench

day 2
lat pull downs(shoulder width grip)
bent over bb rows
bicep curls
close grip lat pull downs
lat raises
shrugs

day3
squats
deadlifts
straight legged deadlifts
calf raises
hamstring curls

day 4
20 min cardio, try to keep my heart rate over 150
and then just 2 sets of random ab work

Originally Posted by juggernaut

On the flipside of this, I dont get the individuals who go into the gym and mix it up with every workout not having an idea of what they want to do other than annihilate that one bodypart per day. It's wasteful energy that could otherwise be put into an intelligent training strategy if you have a set blueprint of what you need to accomplish.

Juggernaut, do you think that when people who do the whole go and destroy one body part when they lift is a bad thing? or just a noob thing to do? The reason i am asking because my friend that i lift with is all about destroying himself like everyday and i just generally never thought that it was a thing to do week in and week out. maybe once in a while but not every time.

Originally Posted by NHess21

Juggernaut, do you think that when people who do the whole go and destroy one body part when they lift is a bad thing? or just a noob thing to do? The reason i am asking because my friend that i lift with is all about destroying himself like everyday and i just generally never thought that it was a thing to do week in and week out. maybe once in a while but not every time.

Its fine to go balls to the wall in the gym , but never forget the RECOVERY part of the Diet / Training / Recovery equation. CNS burnout is when your body tells you it needs a break.

For someone who has a hard time backing off, probably a good time to look in to the concept of Periodization - that way its not like you're pussing out, but rather putting a cyclic structure to your training so you can go all out KILLTHATSHIT but then also have a scheduled back off period where you're not literally stopping training, but rather giving your body a chance to recover while still training.

Originally Posted by sassy69

Its fine to go balls to the wall in the gym , but never forget the RECOVERY part of the Diet / Training / Recovery equation. CNS burnout is when your body tells you it needs a break.

For someone who has a hard time backing off, probably a good time to look in to the concept of Periodization - that way its not like you're pussing out, but rather putting a cyclic structure to your training so you can go all out KILLTHATSHIT but then also have a scheduled back off period where you're not literally stopping training, but rather giving your body a chance to recover while still training.

Ok thank you for your feed back Sassy. I will keep that in mind.

No offense, but the routine is very bro-school. Try BGB...it will beat your ass and get you large. All too many routines look like this until you throw the shitty magazines out and start NOT buying them...then the real education begins. Try reading her stickies too.

Originally Posted by nova1970sb

i'm going to switch to baby got back, starting next monday, seems better than what i got goin at the gym.

now my program has been
day1
bb bench
incline bench
db flyes
dips
db bench

day 2
lat pull downs(shoulder width grip)
bent over bb rows
bicep curls
close grip lat pull downs
lat raises
shrugs

day3
squats
deadlifts
straight legged deadlifts
calf raises
hamstring curls

day 4
20 min cardio, try to keep my heart rate over 150
and then just 2 sets of random ab work