Ways in which you can change your routine?

[dsc123]

Currently training 5 times a week, and doing about 4 sets of 8 reps on each body part each day, was wondering when it comes to changing my routine, ways in which I can do this? Thanks in advance

 

[Flathead]

Need to post your regular routine,

 

[Gazhole]

Read Cowpimp's articles on designing training programs in the Training section. He gives a great overview of different types of training periodization.

I've also written some articles on periodization on my website (see signature) if you want to take a look. The one on "Basic Periodization" is a good start.

 

[fyredup1286]

Read Cowpimp's articles on designing training programs in the Training section. He gives a great overview of different types of training periodization.

I've also written some articles on periodization on my website (see signature) if you want to take a look. The one on "Basic Periodization" is a good start.

Do this ^ and some ways to make working out different, use chains, sand bags, hurdles, prowler benches, things like that will make your workouts more challenging. For example, the chains, if put on the bar for bench with selected weight, it will cause the Up movement to be a little harder, due to the chains coiling at the bottom and making the down position easier, but makes it a little harder to push up. HOpefully you understand where I am coming from. Plus, five times a week is way too much and if your still training individual body parts you should really read the stickies.

 

[Phineas]

I completely agree with Gaz, but I would also like to throw in a general piece of advice:

Don't think your training has to always be conventional. It's nice to keep it simple, but what I mean is it's okay to do something very different. For instance, after training exclusively (aside from a lift here and there) in strength work I'm now following a program which is 1/3 power lifting. Built's block training is another good example. It's basically a short period of intentional "over training" (in the sense that it's high frequency) where you focus on two planes of motion and do only simple maintenance work for everything else. I was worried if I wasn't deadlifting intensely all the time that I would lose strength, but it doesn't work that way.

What I'm saying is don't let yourself feel there are certain things you "have" to always do or "not" do. Learn to break the rules.

We're conducting science experiments on ourselves. Have some fun in the lab.

 

[Gazhole]

Wish i could rep that post, Phineas, because you said exactly what i was coming back to add, haha.

Be inventive. Not only is it fun, but the change will cause good gains just because it's such a radical departure from what you usually do!

I did a month or two of training without a program recently, and it was fantastic. I was trying out something new every session, i got stronger, put on a lot of mass, and discovered whole new training methods i'd never have thought of if i actually sat down to design something.

 

[Phineas]

Wish i could rep that post, Phineas, because you said exactly what i was coming back to add, haha.

Be inventive. Not only is it fun, but the change will cause good gains just because it's such a radical departure from what you usually do!

I did a month or two of training without a program recently, and it was fantastic. I was trying out something new every session, i got stronger, put on a lot of mass, and discovered whole new training methods i'd never have thought of if i actually sat down to design something.

A.....program-less....program???

 

[Kathybird]

Newbie here - I have been reading about doing separate body parts on separate days (ie. back day then legs day then arms day, etc.) vs. total-body programs (a few hardcore compound movements with various single-joint movements a few times a week). The total-body stuff seems to have a lot of proponents right now.

 

[Phineas]

Newbie here - I have been reading about doing separate body parts on separate days (ie. back day then legs day then arms day, etc.) vs. total-body programs (a few hardcore compound movements with various single-joint movements a few times a week). The total-body stuff seems to have a lot of proponents right now.

Full body is superior in many ways to muscle group training.