How Often?

[KO'd]

How often should you change up your workout routine, and on average how many different routines do most of you guys have?

 

[MrMitcheyBoy]

I hate routines, I switch it up every week but all ways keeping my compound exercise (deads, bench, squats etc) If I run out of ideas I just look on the net and see what I can change, keep the body guessing.

 

[KO'd]

So during the week do you have one muscle group each day or do you workout push pull or something else?

 

[juiceyou321]

I switch mine up whenever I start hitting a wall with my current routine. Right now I'm doing: Day 1 shoulders, day 2 back/bi, day 3 legs, day 4 chest/tri, Day 5 rest, day 6 crossfit type cardio for 45 mins to an hour, day 7 rest. I usually do abs on different days, but 3 times a week.

 

[juiceyou321]

Oh yeah, and I don't really stick to the exact same lifts every time. I always do squats, clean&press, pull-ups, either barbell or dumbell bench, and rows, but the rest I change up to what feels best that day.

 

[MrMitcheyBoy]

So during the week do you have one muscle group each day or do you workout push pull or something else?

push, pull works for me then obviously legs, shoulders, abs

 

[KO'd]

but your consistency trying new exercises

 

[juiceyou321]

Our consistency? Try new exercises man, don't feel like you have to do the exact same thing every time you go lift, that shit gets boring. Have fun in the gym, try new lifts, perfect other lifts, hit areas you feel have been under worked.

 

[MrMitcheyBoy]

^^^^^^^^^^^^ exactly

 

[donjob]

i always stick to heavy weight, low reps. i just try and substitute similar workouts for each other every other week. i don't have a set "routine" and if i start to stagnate or plateua, it may be time for a deload week. i don't follow those 12 weeks to ripped and 16weeks to awesome arms routines you see in the magazines. find what works for you, and do it. occasionally you do need to switch things up, but to grow and get stronger you must use heavy weight low reps, and use the big compound lifts. so it can't change that much.

 

[Diced]

most programs are BS, personally i would go with whats been proven to work that is a strength phase followed by a hypertrophy phase. I would reccomend 6 weeks on strength then 6-8 on hypertrophy then repeat. NO shorter then 4 weeks on strength. If ur gettin stronger ur gettin bigger . No shit

 

[juiceyou321]

What he said.

 

[donjob]

most programs are BS, personally i would go with whats been proven to work that is a strength phase followed by a hypertrophy phase. I would reccomend 6 weeks on strength then 6-8 on hypertrophy then repeat. NO shorter then 4 weeks on strength. If ur gettin stronger ur gettin bigger . No shit

if you're eating calories over maintenance. you can stronger without getting bigger, you can definetly get bigger without getting stronger.

 

[KO'd]

Is the "hypertrophy phase" your talking about like the pyramid set. Can you explain a little more about it.

 

[size_matters]

Is the "hypertrophy phase" your talking about like the pyramid set. Can you explain a little more about it.

x2

 

[donjob]

Is the "hypertrophy phase" your talking about like the pyramid set. Can you explain a little more about it.

go read the training primer i posted in the training section.

 

[KO'd]

thanks donJ

 

[rikta]

don't forget ur reps count...

 

[Diced]

hypertrophy occurs when u break down the muscle tissue , in particular the myosain and actin crossbridges(doms). In laymens terms when u put the muscle under stress it hypertrophys in responses to resistance training. Some people will tell u that rep ranges are bullshit. I tend to agree as long as ur beating ur previous lifts i wouldnt be concerned.