Changing up

**BillsFan4life** · 05-19-2006, 01:26 PM

When should you u change up your routine? I'v been on the same routine since January and how would u change it? My routine looks like this right now.

Mon: Flat DB Press 3 sets, 6-10 reps, Decline or incline 3 sets 6-10 reps, Dips 3 sets 6-10 reps, Fly machine 3 sets 6-10 reps, skull crushers 3 sets 6-10 reps.

Tues: Squats 3 sets 6-10 reps, Deadlifts 3 sets 6-10, Hamstring Curls 3 sets 6-10, standing calve raises 2 sets 6-10 reps and seated calve raises 2 sets 6-10reps.

Thursdays: Wide pulldown 3 sets 6-10reps, seated cable rows 3 sets 6-10, bent over rows 3 sets 6-10 reps, Close Grip pulldown 3 sets 6-10 reps, Preacher curls 3 sets 6-10 reps.

Friday: Shoulder press 3 sets 6-10, upright rows 3 sets 6-10, side lateral raises 3 sets 6-10, Shoulder Shrugs 3 sets 6-10, wieghted Crunches 3 sets 10-15.

**joesmooth20** · 05-19-2006, 01:48 PM

every 6 weeks

**BillsFan4life** · 05-19-2006, 01:51 PM

how much of my routine should i have to change up? All different exercises? Different sets and reps?

**TJ Cline** · 05-19-2006, 03:46 PM

every week I change the reps only

**AKIRA** · 05-19-2006, 05:26 PM

I used to change my workout every week. In fact, I still do, but I keep some staples (standing overhead barbell press for example)

In other words, Id change the isolation workouts, but keep the compound workouts consistent. But if youre seeing progress then theres no need for a change.

**Yanick** · 05-20-2006, 12:05 AM

there are tons of factors you can manipulate to give your training a kickstart as an example you can change your workouts from working muscles to something like push/pull/legs or upper/lower or total body. also you can change the exercises (not the staples really, but there are tons of variations to the staples that you can change), the sets, reps, tempo, rest intervals (AKA density), you can deload, you can do more advanced stuff like increasing volume over a couple of weeks then deloading. Do some reading on this site, read the stickies and do searches on periodization. Now i don't know where you are in terms of what you know about exercise science and all that comes into play with it, but if you keep reading and educating yourself it'll all click.

**P-funk** · 05-20-2006, 05:28 AM

the body adapts to reps before it adapts to specifc exercises. You can manipulate your rep ranges before actually changing the lifts.

For years and years, people have gotten strong on aprogram as basic as:

squat
bench
bb row

just manipulate the other variables around it.

**Gazhole** · 05-20-2006, 07:47 AM

Originally Posted by ForemanRules

every week I change the reps only

Pretty much the same.

4 week routine, the first 3 weeks are essentially the same but with different reps, the fourth week ive been experimenting with dropsets/supersets.

Every 6 months ill change it up a bit more, different exercises etc if i NEED to. If youre consistantly making size/strength gains over a long period of time, why change it up for the sake of it?

**BillsFan4life** · 05-20-2006, 10:06 AM

The reason i want to change is becuase i dont want to hit a plateau in the future. I'v been having steady gains so maybe i should stick to my program until i have trouble moving up in wieght and reps?

**Seanp156** · 05-20-2006, 11:05 AM

Right now, every 8-10 weeks (provided I enjoy the program), but I'll usually take some sort of break in the middle whether it's a different routine, lowering volume/intensity (active recovery), or just doing nothing for a week.

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