| As a young and inspired weight trainer, I was always | | | | compound exercises. However, there are times when I |
| on the look out for any information about adding more | | | | will change my routine up when I've completed my |
| strength and muscle mass. I would try any workout | | | | main workout cycle or, to throw in a couple of weeks |
| with varying types of repetition schemes and set | | | | of super sets. However, I will never hang my hat on |
| variations. You name it, super sets, giant sets, | | | | the assumption that this change will be the core of my |
| pre-exhaust, down the racks, high reps, low reps and | | | | routine. I always keep my core exercises in the routine. |
| every thing in between. | | | | It all depends on my goals. |
| However, if there was one question that I always had | | | | For example, let's say I want to add muscle mass and |
| in the back of my mind, it was "How often should I | | | | burn body fat. Right away, I'll know that this program |
| change my exercise routine?" You see, this question | | | | will take at least 20 weeks or so to complete, |
| was a critical question because, at the time, I didn't | | | | depending on my current condition. What I will do is lay |
| really know when or how to change my exercise | | | | out my mass and strength routine for 12 weeks with a |
| routine that would benefit me. I knew that changing up | | | | specific strength goal in my compound movements |
| my exercise routine was very important but I just | | | | such as the squat and dead lift. |
| couldn't put it all together. | | | | Once my 12 week mass routine is complete, I'll take a 1 |
| At the time, I was reading articles and advice from top | | | | - 2 week break and than shift my attention to a cutting |
| experts saying that it was absolutely crucial to change | | | | program that will take anywhere from 10 to 12 weeks |
| up your exercise routine at certain stages for optimal | | | | depending on my condition. My weight training program |
| results and not to do so, was an invitation to | | | | will change up when I start this new program in order |
| overtraining. There was all kinds of advice from top | | | | to burn body fat and keep the muscle mass I've built |
| body builders the change up your routine every 2 | | | | up in my strength routine. |
| weeks, or 4 weeks, or 6 weeks. One top body | | | | So, to answer the question: "How Often Should I |
| builders said that he would change his workout routine | | | | Change My Exercise Routine?" |
| every workout! | | | | Here are some points to remember:o Start with a |
| Well, I tried changing my workouts every 2 weeks, 4 | | | | routine that is conducive to your goals and aspirations. |
| weeks, and 6 weeks and you know what, it wasn't | | | | Whether it be to build strength and muscle mass or to |
| what I was expecting and I didn't get the results I was | | | | burn fat, have a routine in place with exercises, sets, |
| looking for. You see, the workouts didn't work very | | | | and repetitions;o Have a specific time frame in which |
| well for me because I would start a new routine and | | | | to reach those goals. For example, let's say I want to |
| just when I was starting to get stronger, it would be | | | | add 30 pounds to my bench press. What I would do is |
| time to change up the routine. Now, at the time, I didn't | | | | lay out a 12 week plan that will help me reach that |
| know that this was a bad thing. | | | | goal;o Keep a weight training journal and closely |
| You see, what I didn't know, was that the human body | | | | monitor your progress with the routine;o If your just |
| needs time to adapt to new movements and the | | | | starting out, your going to be doing some trial and error |
| stress that these new movements place on the body. | | | | but remember, keep with a routine that matches your |
| By the time my body got used to the new | | | | stage of development. Never try and do Ronnie |
| movements and I started to get stronger, I would keep | | | | Coleman's routine if your new to weight training;o In my |
| with the advice from the experts and change up my | | | | opinion, the only changes you should be making to your |
| routine. By doing this, I would basically start the process | | | | program are exercises that are not vital to your goals. |
| all over, missing out on the huge opportunity of getting | | | | Opting for isolation exercises instead of compound |
| stronger with the original routine. Not good. | | | | exercises as your main movements in a strength and |
| Over time, I realized that I was breaking the number | | | | mass program is not a good idea;o Give the routine at |
| one rule in weight training. That rule is: | | | | least 6 to 8 weeks before you start making changes. |
| "If what your doing is working, keep doing it" | | | | Ideally, a 12 week program is sufficient before you |
| When one routine was working, I would try and | | | | need to take a 2 week break to give your body a |
| change it up, on the assumption that the change would | | | | rest. Once this is complete, try another routine or |
| be better than the results I was getting from the | | | | program;o Adjust your dietary habits to your program. |
| original routine. Wrong thinking. What I should have | | | | I'm going to let you in on something. Generally, if a |
| been doing was to keep with the routine for as long as | | | | program isn't working, it's because of poor dietary |
| it was working, and:o Adjust the non compound | | | | habits (9 times out of 10). Always, and I mean always |
| exercises such as the pec deck and concentration | | | | eat right and according to your goals and program to |
| curls or any other isolation exercise to change up the | | | | get the most from your efforts;o Always stop training |
| monotony of the routine - This includes super sets and | | | | if you feel anything remotely associated with injury. For |
| other techniques;o Always keep core compound | | | | example, let's say you feel a little pull in your shoulder |
| exercise in my routine and perform them first and | | | | and chest from a heavy bench press that doesn't feel |
| foremost;o Add more rest to my routine to match the | | | | like the normal muscle burn, stop training immediately, |
| increase in strength gains;o Add more nutrients to my | | | | go to the showers and go home. The next time your in |
| daily diet to match the strength gains; | | | | the gym, never go heavy on that movement and start |
| Generally, my routine doesn't change and the only | | | | very light and listen very closely to your body as you |
| adjustments I'll make to my program are for non | | | | add more weight. |