When should I change up my weights routine?

SassJess81

So I just started back at working out about 3 months ago. I have about 100 lbs to lose. I have been doing the same thing for about 2 months, 3 days a week. I have been doing 3 sets of 10 for everything. I try to lift as heavy as I can so that the last 2 reps are quite difficult. I have seen pretty good increases in my strength and the amount that I can lift. My barrier is a reconstructed right femur which makes squatting difficult, although I'm hoping it will improve with strength and weight loss. My routine is as follows:

Chest press
Seated Row
Lat Pulldown
Shoulder Press
Bicep Curl
Tricep Rope Pushdown
Glute extension
Leg press or barbell squat or leg extension
Calf Raise

I'm just wondering when to know when to switch up a routine and what to switch up? What about reps and sets? What about when to do split days vs. full body?

LazSommer

Did you make up your routine yourself?

SassJess81

LazSommer wrote: »

Did you make up your routine yourself?

Pretty much. I had a couple of sessions with a trainer and I modified it a bit.

LazSommer

SassJess81 wrote: »

LazSommer wrote: »

Did you make up your routine yourself?

Pretty much. I had a couple of sessions with a trainer and I modified it a bit.

I'd pick a trusted beginner routine. It will tell you how and when to change things up. Look up modified exercises for any complications.

musicfan68

I change things up about every 3 months. But mine is changed by the trainer. Actually, he has just added stuff the last 2 times, I'm going to ask that he take a few things out and add a few.

mjwarbeck

I make small changes probably every month...but I do go to the gym 6 days a week.

Some changes could be small such a moving to a close hands facing grip Lat pull down vs typical bar or could just be change in exercise such as replacing skull crusher with dips . I'll also change weight and reps....for the next month, I am using higher reps (10-12) for my sets...so I'll drop weight i.e. Instead if sets of 8 with 400 on the leg press, I'll drop to 350 and do slow sets of 12.

Hornsby

Whenever you get bored with the routine your on. That's my motto.

rileyes

You can also change things up with variations to the same moves. You may want to consider adding rotational moves too. You may like Strong Curves by Brett Contreras. The book illustrates many exercises and offers substitutions. I am re-reading it now as I need to alter some moves.

Willbenchforcupcakes

Mine changed every 4-6 weeks. Mostly just changing rep scheme, but also various partials and accessories based on what I report and my coach sees in person and on video.

I'm really nervous for my next one because it's going to be the most brutal one yet.

no_day_but_2day

Check out bodybuilding.com. it's a great site with free programs. Jamie Eason's livfit trainer is great for beginners and exercise fenatics.

DopeItUp

When you want to or when your progress changes demand it? I've been doing the same program for about 3 years, myself.

cgvet37

My opinion, no more then four weeks on any weight routine. Your muscles learn quickly, and they will stop responding. If you continually do the same routine. Also, don't do the same movements week after week. I do different movements every week. For example, if you only do flat bench press, you are neglecting your upper and lower chest. If you only do side latetal raises for shoulders. You are neglecting your front and rear delts, as well as your traps. Every movement serves a purpose. Something to think about.

SideSteel

cgvet37 wrote: »

My opinion, no more then four weeks on any weight routine. Your muscles learn quickly, and they will stop responding. If you continually do the same routine. Also, don't do the same movements week after week. I do different movements every week. For example, if you only do flat bench press, you are neglecting your upper and lower chest. If you only do side latetal raises for shoulders. You are neglecting your front and rear delts, as well as your traps. Every movement serves a purpose. Something to think about.

How can flat bench neglect both the upper and lower chest?

piperdown44

SideSteel wrote: »

cgvet37 wrote: »

My opinion, no more then four weeks on any weight routine. Your muscles learn quickly, and they will stop responding. If you continually do the same routine. Also, don't do the same movements week after week. I do different movements every week. For example, if you only do flat bench press, you are neglecting your upper and lower chest. If you only do side latetal raises for shoulders. You are neglecting your front and rear delts, as well as your traps. Every movement serves a purpose. Something to think about.

How can flat bench neglect both the upper and lower chest?

Hmmm, I'd like to know that too…quite puzzling….

Not sure how muscles "learn", they do get more efficient, which is why you either add weight or reps on a progressive routine.
I guess the 9 cycles of 531 I just ran was useless after the first cycle (that's 4 weeks per cycle). Guess my muscles must be slow learners and didn't realize they weren't supposed to get stronger or larger after 4 weeks and beyond with the same routine…


To the OP, I either switch when I'm bored with a routine, want to emphasize bringing something up (like more squats for leg strength), or I'm in a bulk or cutting phase. (for the record I DO NOT subscribe to the whole muscle confusion thing).