How do you know when to change up results?

Discussion in 'Fitness & Nutrition' started by Casino, May 19, 2007.

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  1. Casino

    Casino OT Supporter

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    How do you know when to change up routines?

    I've been doing this workout with my friend for about 4 weeks and saw good results. Good strength and size gains. My friend is now saying we need to switch our routine up. Is now about the right time to do that or should we stick with our current routine?

    Monday
    Squats (4 warm-up sets) 3 x 4-6
    Leg Press (1 acclimation set) 2 x 4-6
    Stiff leg Dead lifts (1 acclimation set) 2 x 4-6
    Standing Calf Raise (2-3 warm-up sets) 3 x 6-8
    Seated Calf Raise 2 x 6-8

    Tuesday
    Incline Bench Press (4 warm-up sets) 3 x 4-6
    Bench Press 3 x 4-6
    Decline Press 1 x 4-6
    Barbell Wrist Curl (1 warm-up) 2 x 8-10
    Standing Dumbbell Wrist Curls 2 x 6-8

    Wednesday
    Bent Rows (3-4 warm-ups) 2 x 4-6
    V-bar Pull downs 2 x 4-6
    Weighted Pull-ups 2 x 4-6
    Straight-bar Cable Rows 1 x 4-6
    Dead Lift (2-3 warm-ups) 2 x 4-6
    Barbell Shrugs 1 x 4-6

    Thursday
    Seated Dumbbell Press (4 warm-ups) 3 x 4-6
    Seated Military Press 2 x 4-6
    Side Laterals (1 acclimation set) 2 x 4-6
    Lying Extensions (1-2 warm-up sets) 2 x 4-6
    Pushdowns 2 x 4-6
    Seated Overhead Dumbbell Extensions 1 x 4-6

    Friday
    Barbell Curls (4 warm-up sets) 2 x 4-6
    Hammer Curls 2 x 4-6
    E-Z Bar Curls 1 x 4-6
    Weighted Leg Lifts (1 warm-up set) 2 x 12-15
    Cable Crunches 2 x 8-10
     
    Last edited: May 19, 2007
  2. spirited driver

    spirited driver New Member

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    I'm sure everyone will have something different they use; personally, I usually switch up every 6-8 weeks depending on how much gain in strength I'm seeing...
     
  3. PepsiMax

    PepsiMax New Member

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    Why the hell would you switch a routine after 4 weeks? (I didn't look at yours)
     
  4. TZ

    TZ Banned

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    i dont change anything if i'm getting stronger
     
  5. erok81

    erok81 All your canyons are belong to me!!

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    Same, I've been doing Pur's routine (with some stuff added) ever since he posted it back in December. Gains haven't stopped, so no need to change. I sometimes change # of sets/reps and order but that's about it.
     
  6. Phineas Q Stork

    Phineas Q Stork Active Member

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    yeah, you should definetely change it up if it's working for you
     
  7. y1997

    y1997 Made in the U.S.S.R.

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    I havent changed my routine much in the past 4 months.
     
  8. OOTSABryan

    OOTSABryan New Member

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    If you aren't plateauing, why change?
     
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