Answers (14)
3
This can depend greatly on the person who is doing the exercise. If I'm training a new exerciser, someone who is not at all accustomed to physical fitness and exercise then I will spend the first few weeks with very basic movement and concentrate on making sure that they using correct form before going on to anything else. It's critical to ensure that you aren't putting your client at risk of injury above all else. Once they have passed that I will change the program slightly, adding a few more variables in like balance training, multi-planar movements, etc. From then on I switch a clients program up every 6-8 weeks. It doesn't need to be big changes or an entire new routine every time, either. Just a few small changes and moving things around in the order that we do them are enough to keep the muscles from getting too smart and lazy! :)
1
What and when are two great places to start. This answer will vary greatly depending upon if you are training for an athletic event or competition, or general fitness. You can split your routing into micro, meso, and macrocycles. (macrocycle is typically and entire training year, within this mesocycle lasting several weeks to several months, and microcycles which are typically one to four weeks.) In preparing for competition you typically have a hypertrophy/endurance phase(1-6wks), basic strength phase(1-2weeks), strength/power(around 2 weeks), and an unloading week to transition to competition phase(and many times these are tiered and repeated). For general fitness as Jason mentioned above it's all about client adaptations and level of fitness, keeping in mind the body adapts fairly quickly to imposed stresses, and of course-switch it up to make the workouts fun and motivating!
1
Hi Gus
Changing a workout routine is based on goals. If you are pleased with what you've achieved maintenance may be the answer. If you want to continue to grow and adapt then mix up the F.I.T.T. What is your goal endurance, strength, or power? The answer to that will lead you to which F.I.T.T. component to change. As a general rule adaption to weight training 3x's a week is acheived after six weeks, 2x's a week after 8 weeks.
Periodization routines can cycle every 3 months with mini cycles within the three months. See articles by Len Kravitz PhD IDEA expert writer.
Danielle
Changing a workout routine is based on goals. If you are pleased with what you've achieved maintenance may be the answer. If you want to continue to grow and adapt then mix up the F.I.T.T. What is your goal endurance, strength, or power? The answer to that will lead you to which F.I.T.T. component to change. As a general rule adaption to weight training 3x's a week is acheived after six weeks, 2x's a week after 8 weeks.
Periodization routines can cycle every 3 months with mini cycles within the three months. See articles by Len Kravitz PhD IDEA expert writer.
Danielle
0
It would help to know more about your split routine, how long you have been training, if you have been focusing on progressive overload, meaning, are you lifting more weight consistently or doing more sets, how long have you been doing this particular routine, etc. The body adapts eventually, which is good, but when it does, in order to keep making progress you need to offer it a new challenge. This doesn't always have to be a complete overhaul of what you are doing. You body will tend to adapt to rep ranges quicker. The beginner may have to switch less often. If you are a bodybuilder or you have been strength training for a while, you are considered more "trained" which means you may need to make changes to your program as often as 4 weeks.
0
It all depends on your clients adaptations! There are many adaptations you should consider before sequencing and progression to new exercises. An understanding of neuromuscular adaptations, physiological adaptations are important to determine WHEN to advance. Movement patterns should be looked at to determine speed, range of motion and posture before continuing to a new exercise. If any sequence in the chain is flawed when perfoming a movement pattern/exercise you should not advance until a client has gained the neuromuscular ability to memorize the pattern. (According to research this can be usually around 2-8 weeks for the onset of the neuromuscular chain to cordinate the exercises/movement patterns. Late phase adaptations are including muscle fiber hypertrophy and can be seen usually after 16 workouts according to research.) However these are not definite numbers but should be kept in mind when sequencing and progression.
0
What and when are two great places to start. This answer will vary greatly depending upon if you are training for an athletic event or competition, or general fitness. You can split your routing into micro, meso, and macrocycles. (macrocycle is typically and entire training year, within this mesocycle lasting several weeks to several months, and microcycles which are typically one to four weeks.) In preparing for competition you typically have a hypertrophy/endurance phase(1-6wks), basic strength phase(1-2weeks), strength/power(around 2 weeks), and an unloading week to transition to competition phase(and many times these are tiered and repeated). For general fitness as Jason mentioned above it's all about client adaptations and level of fitness, keeping in mind the body adapts fairly quickly to imposed stresses, and of course-switch it up to make the workouts fun and motivating!
0
I usually change my workout routine for myself, and those for my clients, every workout. However, as for a general answer to your question I would say when EITHER, your workouts are getting boring/stale (i.e. mental staleness), or when you are no longer making progress (physical staleness or plateauing).
I wrote an article about this very subject that was published in a tennis magazine. If interested, I'd be happy to send you a copy, just email me.
I hope this helps.
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
I wrote an article about this very subject that was published in a tennis magazine. If interested, I'd be happy to send you a copy, just email me.
I hope this helps.
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
0
Change the intensity and volume every 4th week and try to stick to a program goal for 3-4 months
0
Wow, you have had as many opinions as you have netted responses. :D
Generally, if an exercise isn't providing a training effect any longer or you've plateaued, switch to another exercise. Constantly stressing the bones, tendons, ligaments, and joints with the same activities and in the same way day in/day out leads to stalemating longterm. Manipulate lever length, grip, rhythm, tempo, direction, body positioning, and ROM to shock the muscles into continued growth as well as to provide more even wear and tear on the joints instead of always stressing them in exactly the same manner & with all the same exercises. This also keeps boredom at bay and keeps things fresh and different.
Generally, if an exercise isn't providing a training effect any longer or you've plateaued, switch to another exercise. Constantly stressing the bones, tendons, ligaments, and joints with the same activities and in the same way day in/day out leads to stalemating longterm. Manipulate lever length, grip, rhythm, tempo, direction, body positioning, and ROM to shock the muscles into continued growth as well as to provide more even wear and tear on the joints instead of always stressing them in exactly the same manner & with all the same exercises. This also keeps boredom at bay and keeps things fresh and different.
0
I see a lot of long answers up there, and no offense to any of you; they are all good! I just like to keep things in grade-two mentality and get to the point fast. I suggest changing everything every four to six weeks. If you go any longer than six weeks, your body will adapt and further progress will be minimal. Not to mention, boredom will set in and relapse might occur.
0
I guess that would depend upon what is the goal.
What are you working towards. Is it a fitness goal, a health goal or a performance goal. The goal is going to determine how you will manipulate the variables.
What are you working towards. Is it a fitness goal, a health goal or a performance goal. The goal is going to determine how you will manipulate the variables.
0
Gustavo,
If adherence is a problem, changing exercises can help, otherwise there are no fitness-related benefits.
The idea that we can be too well adapted to an exercise to obtain a benefit is simply unsupported by any evidence. Muscles become stronger, for example, when they adapt to a higher level of resistance, not when they adapt to a new exercise. Repetitive-use injuries are better addressed by maximizing the efficiency of your workouts or by adjusting your workout schedule.
Here's a simple example: Let's say you want to improve your upper-body strength. How would you measure it? Most people think that the bench-press is a good indicator. As far I know, there's no evidence that doing anything else other than progressive resistance training with the bench-press itself will maximize your performance. (You might get some benefit from training individual muscles, but the improvement will come from increasing resistance, not from adaptation to a new movement.)
So, I guess my answer to your question is either "never" or "as often as you like". ;)
If adherence is a problem, changing exercises can help, otherwise there are no fitness-related benefits.
The idea that we can be too well adapted to an exercise to obtain a benefit is simply unsupported by any evidence. Muscles become stronger, for example, when they adapt to a higher level of resistance, not when they adapt to a new exercise. Repetitive-use injuries are better addressed by maximizing the efficiency of your workouts or by adjusting your workout schedule.
Here's a simple example: Let's say you want to improve your upper-body strength. How would you measure it? Most people think that the bench-press is a good indicator. As far I know, there's no evidence that doing anything else other than progressive resistance training with the bench-press itself will maximize your performance. (You might get some benefit from training individual muscles, but the improvement will come from increasing resistance, not from adaptation to a new movement.)
So, I guess my answer to your question is either "never" or "as often as you like". ;)
0
Very important question with MANY good comments. As long as my clients are having fun and seeing results, I don't worry too much. Personally, I like to change exercises about once a month. I also believe in doing supersetting, drop sets, ect. from time to time.
