How often do you change your workout routine?

[football101]

Iv read so much contradicting information on this. Any ideas on how long you should stay on a given program? I know everyones different just curious to see what people do and how it works out.

 

[tmuscle]

My training is more instinctual nowadays so I never really had a "routine" and routines feel more like a chore to me. But then again I'm advanced enough to know what works for me and what doesn't at this point.


Though when I did have a routine, you change things up when things stagnate. But don't fix what isn't broken. Milk the gains from a routine as long as you can. Can be as simple as switching out exercises or changing a whole routine altogether. When all is said and done, the most important thing is to Listen to your body, if you don't do that, you won't get anywhere in this game.

 

[thatbloke]

usualy wen i get bored with it, my goals change, or i start bulking and have the energy to try new exercises out for fun

 

[flexdurden]

I plan on sticking with DC until I have enough size to move on to some more specialized work or my body has become too accustomed to the low volume-high intensity approach. Within the contractucts of DC, I swap out exercises when I stall out and have cruise periods to give my body a break.

I like grinding out exercises and beating the logbook day after day and when you get into a real groove with a given exercise you seem to become more efficient and can plow some heavy ass weight. And when you come to love an exercise so much, you'll do just about anything to beat the logbook so you can keep it in there.

 

[Elvia1023]

Everyday

 

[Ocean cool]

Next week i'm going to change my workout to this.

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

Your thoughts.

 

[meterman5]

Reps and sets change according to how I feel usually they don't go 4 or more one way or the other. I still to this day stick to incline bench, dumbell/barbell rows, barbell curls, dips, arnold presses, deadlifts, and squats. Have not changed those in over 10 years. Sometimes I may throw in an extra exercise like some cable work or maybe smith machine but it's always at the end. I feel you get at least twice as much out of free weights than machines and cables.

 

[massnup]

Next week i'm going to change my workout to this.

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

Your thoughts.

Thats it?! Oh you won't grow on that, its not enough! lol

 

[dalvare1]

once or twice a year

obviously little things change regularly like exercises or rep schemes but the overall layout, stays the same and changes 1-2 per year.

 

[johnjuanb1]

Iv read so much contradicting information on this. Any ideas on how long you should stay on a given program? I know everyones different just curious to see what people do and how it works out.

Everyday

 

[muscle_n_blood]

Whenever the clown mobile unloads at the gym before I get there and the nitwits clog up the equipment I want to use.

 

[wizim]

the only routine i have is going to the gym 4-5 times/week. as far as my workouts...no routine. they change EVERY day.

 

[cryptasm]

I change every week..either add weight or reps.. but the basic lifts stay the same all the time... same movements ..more weight or more reps.

 

[275bills]

Roll 3 different workouts per bodypart with small tweaks every so often. Basics stay the same though

 

[DK0223]

for those who switch workouts every day, how the hell do you keep track of progress lol? i seem to be all over the place whenever i train this way

 

[KTT]

Next week i'm going to change my workout to this.

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

Your thoughts.

I worked for Big A - so try it.

Why not stay with Phils workout ?
Why do people always change the workouts ?
I think it is a mental problem - it gets boring to do alwys the same.

 

[Cerberus777]

Next week i'm going to change my workout to this.

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

Your thoughts.

Ronnie I do something similar. I would put legs first then chest shoulder tries than back. Your lower back Will thank you .

 

[Ocean cool]

I worked for Big A - so try it.

Why not stay with Phils workout ?
Why do people always change the workouts ?
I think it is a mental problem - it gets boring to do alwys the same.

Yes. its sometimes a mental think. We tend to change our workout every 4 weeks just to keep things fun.

Big A and Phils workout are low volume. You can get it done within 25 mins.

 

[Ocean cool]

Ronnie I do something similar. I would put legs first then chest shoulder tries than back. Your lower back Will thank you .

How long have u been using it?

Whats your stats and do u compete?

 

[BIGCH]

Iv read so much contradicting information on this. Any ideas on how long you should stay on a given program? I know everyones different just curious to see what people do and how it works out.

It will vary big time with every individual, but some use he rule of thumb by changing around 6 week.(give or take) Depending on your goals..