How often do you change your workout?

[gymtime]

For all the lifters out there who've been at it a few years, how often do you change up your routines? And when you do, do you just swich up muscle groups on different days, or do you change your entire routine completely?

 

[ballast]

I think this is one of the most interesting topics for discussion.I have gotten the best results by performing my training in 3- and 4-week blocks.Every three or four weeks I like to alter the rep range slightly and/or switch up my training split to emphasize any developing weaknesses.And the last week of any "block" of training is what I call a low volume week.This is where I will reduce my total workload by about 25-50% to allow for recovery.I have found that reducing the volume every third or fourth week(as opposed to reducing the intensity level)has been very beneficial in avoiding overtraining.After two or three of these training "blocks", I will focus on a new goal-neural strength,hypertrophy,etc.

 

[Cackerot69]

When I stop progressing.

 

[The mann]

when i get that stale feeling.it could be anywhere from 4-6 weeks.sometimes i change the order of exercises,sometimes the exercises themselves,maybe the reps.just depends.i always have those favorite moves i go back to.....

 

[big4life]

I make major changes in my routine every 4-6 weeks.

Minor changes, like the order of my exercises can change on a workout to workout basis.

 

[Abbaddon]

I try to change rest times between sets number or reps and sets from week to week just to keep the muscles shocked. I also change the order of my exercises from week to week also.

 

[Exodus]

i keep the same workout pretty much always

it is 20 weeks long...... the only things that changes is the reps and sets...... never the excersizes

then i do 12 weeks of powerlifting

then back to 20 more weeks change up sets and reps

then a mesocycle for 12 weeks