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  1. #1
    Registered User tadpole25's Avatar
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    How often do you change routines?

    How many weeks do need to use the same exercise in order to test how effective it is for you? And when is it time to change things up?
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    Registered User jademonkey's Avatar
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    I usually run a similar program for several months or longer, but it morphs as time goes on and I switch some exercises out, replace some, modify some, etc.
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    When it stops working. Duh
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    When it gets boring, usually every six month or so.
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    Originally Posted by tadpole25 View Post
    How many weeks do need to use the same exercise in order to test how effective it is for you? And when is it time to change things up?
    Training Cycle Length

    One of the primary determinates of how long to maintain a Training Cycle has to do with...

    Training Age

    This has to do with how long you have been training, not your chronological age.

    Novice Lifter's adapt slowly. They can use the same training program for up to 12 weeks before it need to be changed.

    Advanced Lifter adapt quickly. They need to change their program up around every 3 - 4 weeks.

    The underlying reason for this has to do with...

    The General Adaptation Syndrome

    What that means is at some point in a Training Cycle, adaptation occurs. When adaptation takes place, progress stops.

    Continuing to push it farther, once adaptation happens, eventually lead to OverTraining. Which take time to recovery from.
    I guarantee it will Never work, if you Never try it.
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    Registered User coachcalande's Avatar
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    Originally Posted by tadpole25 View Post
    How many weeks do need to use the same exercise in order to test how effective it is for you? And when is it time to change things up?

    My routine always has the following

    Bench press
    Incline press

    * the change may be machine vs free weights, sets and reps and resistance used
    *sometimes I’ll add flyes, incline flyes or pec deck

    Seated rows
    Lat pulldowns
    Narrow lat pulldowns

    * variety comes from different machines, sets, reps, order of exercise

    Seated shoulder press
    * barbell or db or machine, various sets, reps, poundages

    Upright row
    *machine or free weights, sets, reps, lbs

    Side laterals, front laterals, rear laterals, time permitting…cable or free weights


    In my opinion, those things above are the best choices for my torso day.


    Legs always have:
    Squats…free weights or machine
    Front squaTs or leg press
    Leg extensions, leg curls

    Sometimes deadlifts…



    Arms always have

    Ez curls or barbell curls with an Olympic bar
    Alt db curls or concentration curls or preachers.

    Pushdowns are always my first triceps move
    Skull crushers on a smith or free weights next


    This is how I have trained most of my life. I’ll try other machines but these are the staple movements.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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