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How Often Do U Change Ur Workout
- Thread starter rolinhgh
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pajaro loco
New member
WHEN I FEEL THAT I AM NOT DELEVERING ENOUGH QUANTITY OF BLOOD INTO MY MUSCLES, THE PUMP! I DON,T REALLY STICK WITH ONE UNIQUE ROUTINE, I CHANGE EVERYTHING WHEN I FEEL THAT SOMETHING ISN,T WORKING ANYMORE.
vinylgroover
New member
Hardly ever. I mean there are only so many useful exercises which deliver maximum results. I don't believe in the muscle 'shocking' principle. It makes no sense. To mix things up for the sake of it makes even less sense. Stick to basic compound movements for the core of your workout and you can't go wrong
vinylgroover
New member
It's not about boredom, it's whether you are growing or not. If you change your workout simply because of boredom, then you need to re-evaluate what you're doing.
If a current workout is yielding good results and has done so over a long period of time, why change? Because of boredom. Hardly sounds like a good reason to me.
If a current workout is yielding good results and has done so over a long period of time, why change? Because of boredom. Hardly sounds like a good reason to me.
gymtime
New member
vinylgroover said:
ANY workout will stop yeilding results after a while, that's when it's time for a change. To work a muscle completely, you need different excercises, different weights, different angles, to work out different parts of the muscle. Doing the same workout over and over, year after year, is a waste of time.
i change about once a month just different compound movements to other ones...and try to mix things up...i probably end up cycling the same thigns but their always in differnt orders...like one month do flat benching and then the next leave it out next month and put in something like flat dumbells
vinylgroover
New member
I think you need to seriously re-assess what you're doing. Sounds to me like you use the 'muscle confusion' principle to compensate for the fact you're not working hard enough, in the belief that it will deliver the results you're looking for.
I've been on the same program for ages, and it has never ceased to work for me
I've been on the same program for ages, and it has never ceased to work for me
Thaibox
New member
vinylgroover said:
The human body has an amazing ability to adapt. This is exactly what BBs don't want to happen. Physiologically, its simply common sense to mix things up. I rarely do the same workout twice. I train by instinct and always do different lifts or change the order of my lifts.
But, vinylgroover, if you truly think this is the best for you, and its working, cool, keep it up.
gymtime
New member
vinylgroover said:
You think a lot for someone who's not very bright. Of course it's always worked for you. You and about a million other guys who go to the gym every week and do the same routine over and over. Their routines don't change, and they wonder why they don't change. But hey, if it's "working" for you, knock yourself out.
toga22
SideShow Freak
For myself, I agree with gymtime's thinking "Change is Good". I believe that if you stick with one routine for too long, you may fall into too much of a routine, and loose sight of the basic principles.
For myself, my core workout stays the same...but the individual exercises change. Every 12 weeks, besides my normal workout, I choose one area as a focus. My focus area I will work on, every third day, in addition to my normal routine.....
At the end of my 12 weeks, I am also able to re-access the things I have done good, and things I need to improve on during the next 12 week cycle.
~toga
For myself, my core workout stays the same...but the individual exercises change. Every 12 weeks, besides my normal workout, I choose one area as a focus. My focus area I will work on, every third day, in addition to my normal routine.....
At the end of my 12 weeks, I am also able to re-access the things I have done good, and things I need to improve on during the next 12 week cycle.
~toga
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Lumberg
New member
Never "change" from doing the basics!
Personally, I don't have plans to stop squatting anytime soon.
I plan to start deadlifting soon and I don't plan to leave that out of my workout ever.
Like someone else said, keep your "core" lifts (bench, pull ups, dips, squats, deads, etc.) the same. Switch up on the isolation exercises. Or if you must, change the type of lift you do (ie pause squats, box squats, DB bench, sumo deads, DB squats, etc.)
The main thing I change is a) The number of reps I do (I do high rep periods vs. low rep periods) and b) the order of the exercises (I have three basic workouts-A-Legs, B-back&bis,and C-chest&tris. I work out every other day. So I might do A-B-C for 5-10 weeks, then I'll do A-C-B.
I plan to squat 12 months a year until further notice.
JC
Personally, I don't have plans to stop squatting anytime soon.
I plan to start deadlifting soon and I don't plan to leave that out of my workout ever.
Like someone else said, keep your "core" lifts (bench, pull ups, dips, squats, deads, etc.) the same. Switch up on the isolation exercises. Or if you must, change the type of lift you do (ie pause squats, box squats, DB bench, sumo deads, DB squats, etc.)
The main thing I change is a) The number of reps I do (I do high rep periods vs. low rep periods) and b) the order of the exercises (I have three basic workouts-A-Legs, B-back&bis,and C-chest&tris. I work out every other day. So I might do A-B-C for 5-10 weeks, then I'll do A-C-B.
I plan to squat 12 months a year until further notice.
JC
vinylgroover
New member
Gymtime,
In your post you mention that for a muscle to be completely worked you need to work it at different angles.
Muscle has two functions, to contract and relax, nothing more. It's as simple as that. How do you work a muscle at different angles. A muscle can't contract across itself or diagonally or any other way. A muscle simply responds by recruiting the amount of fibres necessary to resist the force against it. It's that simple.
If you want your muscles to grow bigger, you need to recruit more fibres in the lifting process. The only way to do that is through progressively overloading the muscle, ie more weight. So you can forget about shocking, angle training and all of those other myths that surround this sport and concentrate on basic, heavy compund movements.
I think you've been reading flex magazine and all those other bull**** publications way too much. At the end of the day, it's all about common sense my friend, and being more analytical.
In your post you mention that for a muscle to be completely worked you need to work it at different angles.
Muscle has two functions, to contract and relax, nothing more. It's as simple as that. How do you work a muscle at different angles. A muscle can't contract across itself or diagonally or any other way. A muscle simply responds by recruiting the amount of fibres necessary to resist the force against it. It's that simple.
If you want your muscles to grow bigger, you need to recruit more fibres in the lifting process. The only way to do that is through progressively overloading the muscle, ie more weight. So you can forget about shocking, angle training and all of those other myths that surround this sport and concentrate on basic, heavy compund movements.
I think you've been reading flex magazine and all those other bull**** publications way too much. At the end of the day, it's all about common sense my friend, and being more analytical.
vinylgroover
New member
Why am i arrogant. because i stick to my guns. I'm all ears. If you can tell me why i'm wrong i'm happy to listen.
People are afraid to use common sense and critically analyse things for themselves so they listen to the myths that are perpetuated by the bodybuilding fraternity.
I would be very interested to hear where my logic is 'physiologically' wrong as you put it.
People are afraid to use common sense and critically analyse things for themselves so they listen to the myths that are perpetuated by the bodybuilding fraternity.
I would be very interested to hear where my logic is 'physiologically' wrong as you put it.
brianmincher
New member
I change every single week. There is something to changing up often. No muscles cannot be "confused" or become "angry" or suffer any other emotion, but your central nervous system does adapt to just about anything that you throw at it and this adaptation occurs after about 2 or 3 weeks.
If you don't believe me try this. Max out on the bench every week for 4 weeks. Unless you are a total newbie, you are going to not only lose progress, but go backward by week 3 or 4. Then max out on the flat bench for week one, then the incline for week two, then the decline for week 3 then do 100 lb dumbells for a rep max on week 5, then test your max again. It will go up. Training above 90 percent of your max for longer than 3 weeks causes a decrease in the central nervous system's coordination ability. Never get to that point. Work the same muscles with a different exercise every week or two (the conjugate method).
B
If you don't believe me try this. Max out on the bench every week for 4 weeks. Unless you are a total newbie, you are going to not only lose progress, but go backward by week 3 or 4. Then max out on the flat bench for week one, then the incline for week two, then the decline for week 3 then do 100 lb dumbells for a rep max on week 5, then test your max again. It will go up. Training above 90 percent of your max for longer than 3 weeks causes a decrease in the central nervous system's coordination ability. Never get to that point. Work the same muscles with a different exercise every week or two (the conjugate method).
B
gettinlarger
New member
vinylgroover ... not to be a dick or anything, but this gymtime dude knows his shit. ive learned a lot from this board, and a lot comes from him ... you, however, are spitting out nothing but crap thus far. i understand your standpoint, but dude, you need to take criticism once in a while. you aint god buddy.
gymtime
New member
Thaibox said:
I was polite in my first post, but you sound pretty arrogant about this, so I will simply point out, that YOU ARE WRONG. You need to learn much more about physiology and body mechanics, then come back and make a valid argument. Until then...
I gave up arguing why the sky is blue a long time ago. You want to keep doing the same workout forever? Knock yourself out. But one question, have you ever tried changing up?
Re: angles
vinylgroover,
Your right in that Muscles basically have two functions-to contract and relax, however what you are failing to look at is that there is more than one muscle to contract in each muscle group. As you should know the tricep for example consists of three different muscles that have orgins and insertions that are unique. Attaching to different areas of the bone allows for stress on that muscle to be distributed among these three muscles unequally. Thus a change in angles changes the distribution of stress on each of the three muscles therefore making it necessary to change angles in order to maximize muscle stimulation of all three muscles. The only way to change the angles is by doing different exersizes for the same body part.
Gymtime is right on with this one!
vinylgroover,
Your right in that Muscles basically have two functions-to contract and relax, however what you are failing to look at is that there is more than one muscle to contract in each muscle group. As you should know the tricep for example consists of three different muscles that have orgins and insertions that are unique. Attaching to different areas of the bone allows for stress on that muscle to be distributed among these three muscles unequally. Thus a change in angles changes the distribution of stress on each of the three muscles therefore making it necessary to change angles in order to maximize muscle stimulation of all three muscles. The only way to change the angles is by doing different exersizes for the same body part.
Gymtime is right on with this one!
vinylgroover
New member
Gymtime,
Yeah, in fact, when i first started bodybuilding i used to change up alot, used to perform plenty of isolation stuff, used to employ drops, super sets and down-the-rack training.
Y'know where that got me. Nowhere fast. So i experimented and started being more analytical and critical, not only of the things i was doing, but of the bull**** i was reading and hearing from 'professional' bodybuilders and mediums such as flex and musclemag etc. Oh yeah, i was sold on terms like 'instinctive training''shock' training etc. The one big difference was they were on steroids, while i wasn't even on supplements. Whatever, workout they performed, they were obviously going to grow.
So after much agonising, i eventually went right back to basics, heavy compound stuff, some isolation stuff, and hit on a routine which started working. To this day, it still works.
In the process i have manged to explode the many myths that surround training which are espoused in this sport (to myself mind you), such as 'shock' training, 'angle' training and all those other fancy terms.
Take a sample leg workout for example. Take squats and leg press out and what are you left with? sissy squats, plies, adducter machines, lunges, leg extensions. I mean let's get serious.
I am not god, far from it, but i suspect that if anyone here has a differing opinion to Thaibox, he spits his dummy.
Yeah, in fact, when i first started bodybuilding i used to change up alot, used to perform plenty of isolation stuff, used to employ drops, super sets and down-the-rack training.
Y'know where that got me. Nowhere fast. So i experimented and started being more analytical and critical, not only of the things i was doing, but of the bull**** i was reading and hearing from 'professional' bodybuilders and mediums such as flex and musclemag etc. Oh yeah, i was sold on terms like 'instinctive training''shock' training etc. The one big difference was they were on steroids, while i wasn't even on supplements. Whatever, workout they performed, they were obviously going to grow.
So after much agonising, i eventually went right back to basics, heavy compound stuff, some isolation stuff, and hit on a routine which started working. To this day, it still works.
In the process i have manged to explode the many myths that surround training which are espoused in this sport (to myself mind you), such as 'shock' training, 'angle' training and all those other fancy terms.
Take a sample leg workout for example. Take squats and leg press out and what are you left with? sissy squats, plies, adducter machines, lunges, leg extensions. I mean let's get serious.
I am not god, far from it, but i suspect that if anyone here has a differing opinion to Thaibox, he spits his dummy.
vinylgroover
New member
Insanguis,
You are a goose. Thaibox and gymtime come across as intelligent people, but your comment above is full of ignorance.
The fact that you don't know that muscle attaches to tendons and not bones reflects on the stupidity of the rest of your comment.
Make sure you know what you're talking about before you make an argument.
I'll save you any further embarrasment.
You are a goose. Thaibox and gymtime come across as intelligent people, but your comment above is full of ignorance.
The fact that you don't know that muscle attaches to tendons and not bones reflects on the stupidity of the rest of your comment.
Make sure you know what you're talking about before you make an argument.
I'll save you any further embarrasment.
Prometheus
New member
Brian beat me to it. good post.
Thaibox
New member
vinylgroover said:
Spit my dummy?? What did that mean??
I assume you're trying to say that I don't respect others opinions, but you just didn't articulate it very well. You're accusing me of doing exactly what you are doing? If you read around, you'll find the exact opposite. I'm here to learn, and to assist people with any experience I may have that may help. Lately, this board has seen several people that believe their training philosphies to be simply the best, and will not hear otherwise. You are coming across this way. I respect people's opinions and usually agree to disagree. However, these people are hard to deal with.
If you'd look, my first post here was respectful and I agreed to disagree. Then you became arrogant and did not respect anyone else's opinion, so I spoke up. Maybe it was not your intention to come across as you did, but it bugs the shit out of me.
I teach philosophy, so it bugs me when I deal with closed minded people. This is an open forum so everyone can learn from everyone else, not so one person can preach.
vinylgroover
New member
Thaibox,
You insist on playing the man and not the ball. Show me where in my posts i have strayed from arguing the topic, to personal attacks. It is you that insists on attacking me personally, therefore i have no other reason than to suggest that you don't like a difference of opinion. In Australia, we call that a dummy spit.
You say i was arrogant. If you look back at the post that started the whole disagreement and your personal attack, i merely suggested to Gymtime that he re-assess his training in response to his quote "i Couldn't imagine going to the gym and doing the same workout every day. I mean how boring would that be".
Now gymtime sounds intelligent, but that was a dumb thing to say, and i simply responded to that. It seemed to me that his whole argument in favour of changing workouts or routine was related to boredom, and not muscle growth. That was why i responded the way i did. It was not intended as an arrogant outburst.
So if you insist on playing the man, no big deal. And if every time someone has a difference of opinion to you, you judge that person to be preaching, then it is you who needs to open you mind. Oh and by the way, by supporting your argument by telling others what you've studied and by espousing your qualifications, that to me is always a sure sign of someone who is self righteous.
You insist on playing the man and not the ball. Show me where in my posts i have strayed from arguing the topic, to personal attacks. It is you that insists on attacking me personally, therefore i have no other reason than to suggest that you don't like a difference of opinion. In Australia, we call that a dummy spit.
You say i was arrogant. If you look back at the post that started the whole disagreement and your personal attack, i merely suggested to Gymtime that he re-assess his training in response to his quote "i Couldn't imagine going to the gym and doing the same workout every day. I mean how boring would that be".
Now gymtime sounds intelligent, but that was a dumb thing to say, and i simply responded to that. It seemed to me that his whole argument in favour of changing workouts or routine was related to boredom, and not muscle growth. That was why i responded the way i did. It was not intended as an arrogant outburst.
So if you insist on playing the man, no big deal. And if every time someone has a difference of opinion to you, you judge that person to be preaching, then it is you who needs to open you mind. Oh and by the way, by supporting your argument by telling others what you've studied and by espousing your qualifications, that to me is always a sure sign of someone who is self righteous.
vinylgroover
New member
No not at all Gymtime. I'm actually a very agreeable person.
Read Thaibox's thread on SSAlex that he recently made and you will see a person full of contradiction and self righteousness.
Read Thaibox's thread on SSAlex that he recently made and you will see a person full of contradiction and self righteousness.
My routine moves in cycles. After a contest I take a week totally off because I am so sore to even move..lol. The next few weeks are slow building and deciding where my weak points are. The next few weeks I start to really go into a strength gym training phase and as the contest comes closer...I lower my gym lifting and increase my event training.
B True
B True
Lumberg
New member
Adding my 2 cents:
As far as changing up the program, I actually like a realtively static program. The main reason is that I keep making gains. That's good enough for me. I also have a theory as to why it works.
As we all know, there are two types of failure when you fail; neuromuscular failure and muscular failure. Neuromuscular is when maybe your muscle still has enough power in it to do another rep but your nervous system breaks down and the nerves just can't fire fast enough to make that muscle go any more. Muscular is when the ATP stores in the muscle are completely exhausted. I agree with the people that say the the first type of failure is more common than the second.
We also know that when you start benching and start making gains, it's just as much due to the nervous system getting better at perfoming the movement efficiently as from your muscles growing.
I stay with the same exercises because I figure I have optimized my nervous system for them. I am already benching, squatting, etc. about as efficiently (from a nervous system standpoint) as I can. I train to failure, and therefore I am increasing the likelihood that I am actually achieving muscular failure, which is what I want because that is what causes hypertrophy.
I don't feel that I have reached a stage in my development yet where I need to focus on the different heads of my triceps or on outer vs. inner quads, etc. So I am sticking to the same basic lifts.
I have nothing against the people exoressing different opinions on this thread, I think most of the people contributing are intelligent people (vinylgroover, Thibox, and gymtime especially). And of course I am interested in all modifications/refutations/deconstructions/unconditional endorsements of my theory.
JC
As far as changing up the program, I actually like a realtively static program. The main reason is that I keep making gains. That's good enough for me. I also have a theory as to why it works.
As we all know, there are two types of failure when you fail; neuromuscular failure and muscular failure. Neuromuscular is when maybe your muscle still has enough power in it to do another rep but your nervous system breaks down and the nerves just can't fire fast enough to make that muscle go any more. Muscular is when the ATP stores in the muscle are completely exhausted. I agree with the people that say the the first type of failure is more common than the second.
We also know that when you start benching and start making gains, it's just as much due to the nervous system getting better at perfoming the movement efficiently as from your muscles growing.
I stay with the same exercises because I figure I have optimized my nervous system for them. I am already benching, squatting, etc. about as efficiently (from a nervous system standpoint) as I can. I train to failure, and therefore I am increasing the likelihood that I am actually achieving muscular failure, which is what I want because that is what causes hypertrophy.
I don't feel that I have reached a stage in my development yet where I need to focus on the different heads of my triceps or on outer vs. inner quads, etc. So I am sticking to the same basic lifts.
I have nothing against the people exoressing different opinions on this thread, I think most of the people contributing are intelligent people (vinylgroover, Thibox, and gymtime especially). And of course I am interested in all modifications/refutations/deconstructions/unconditional endorsements of my theory.
JC
Thaibox
New member
I started this thread to simply tell new guys not to take any one training philosophy as gospel(which some people seem to promote). I don't see how it got turned around, portraying me as the closed minded one, when that was exactly what I was trying to combat.
I wasted a long time when I first started lifting sticking to one training philosophy(high volume), thats why it bothers me so much. I don't want to see other people fall into the same rut. This is the only thing I'm trying to convey. I did not mean it to be interpreted any other way or get turned into this bullshit drama that's wasting board space.
I thought it was a valuable thread that should be pointed out, but I guess I was mistaken. I apologize for starting all the bullshit and wasting everyone's time. I won't post on this topic anymore.
I wasted a long time when I first started lifting sticking to one training philosophy(high volume), thats why it bothers me so much. I don't want to see other people fall into the same rut. This is the only thing I'm trying to convey. I did not mean it to be interpreted any other way or get turned into this bullshit drama that's wasting board space.
I thought it was a valuable thread that should be pointed out, but I guess I was mistaken. I apologize for starting all the bullshit and wasting everyone's time. I won't post on this topic anymore.
