How often should you change your lifting routine?

lorigem

I've been training for about a year now but am pretty much at my husband's mercy as he's the one who "designs" our lifting program. We started on a 5x5 program - got great gains. But my eating wasn't up to par so I increased my caloric deficit but think I went too low and lost my gains for a while. Since then we've done several programs - changing it up every 4 weeks or so - mostly following the 5x5 method. But I still haven't regained the gains I initially had.

Now we're on an endurance, high-rep program. But of course, can't go too heavy on 20 rep sets. I like it but I miss my gains!

I know change is good - but is this much change good?

And a supplemental question - when we go back to the 5x5s or 3x5s, how can I make sure I maintain my gains along with decreasing body fat (as I still have a ways to go)? My goal is to maintain muscle, lose body fat and get strong.

Edit - could I have said the word "gains" any more? GAINS!!!!

4Pick

It's all about GAINS...down with that. I am not going to step on your hubs toes...but on the chance you haven't already, I will suggest you check out Jim Stoppani. He is all about GAINS and has great programs that include all the lifting, cardio, nutrition and supp information for free. Checkout Shortcut to Shred. The GAINS are real.

Strokingdiction

Your routine should reflect your goals. If you want strength gains, stick with 5x5 progressive loading. If you want hypertrophy, larger muscles, use the 8-10 rep range. If you want endurance, 10 and higher will be your thing.

It sounds like you want to increased strength. If that is so, break away from your husband's constant changes, though I'm curious what his goals are, and strike out on your own.

Make sure you're getting .8 - 1g of protein per lb of lean body mass in order to get the gains you're hoping for.

JoRocka

changing ever 4 weeks is to much- many programs run 12 or more.

pick a goal.

pick a program- go with the program till you are HONESTLY stalling. deload as the program suggests- re-attack.

there is no such thing as "muscle confusion" they made that up to get you to buy more crap. People have been doing the same base of 3-5 lifts for decades- and if you look long term- it's literally hundreds of combined years with the thousands of people who do this.

Don't try to re-invent the wheel here.

richardheath

If you are in a calorie deficit, once you've peaked neuromusclular adaptation, you gains will slow. Basically, you've reached the point where your existing muscles are working just about as efficiently as they can, and the only way to get stronger now is to add more muscle mass. The fastest way to do that, is to eat at a surplus. You might get small gains on a deficit or at maintenance, depending on diet, training etc.

As to how often to change: not very. Find one plan, and stick to it. "Muscle confusion" is, as far as I know, not a real thing, so there is no added benefit to switching things up regularly. Unless by switching it up you are on a proper program with built in periodization.

20 reps is probably too high. Sarcoplasmic hypertrophy is optimal around 12 reps, I think. Any more, and you are just doing cardio. Myofibril hypertrophy (the actual building of new muscle fibers) is best at about 5 reps.

However, Stronglifts 5x5 is kind of a beginners program, and many people will switch to an intermediate program (something like Wendlers 5/3/1) once they plateau all their lifts in Stronglifts.

To maintain your muscle/gains, just keep lifting! To shed body fat, eat at a moderate deficit. Eat enough protein.

You could always just let your husband do his thing, and you do yours...

lorigem

It's all about GAINS...down with that. I am not going to step on your hubs toes...but on the chance you haven't already, I will suggest you check out Jim Stoppani. He is all about GAINS and has great programs that include all the lifting, cardio, nutrition and supp information for free. Checkout Shortcut to Shred. The GAINS are real.

Never heard of this but definitely will be checking it out. GAINS!!

It sounds like you want to increased strength. If that is so, break away from your husband's constant changes, though I'm curious what his goals are, and strike out on your own.

Make sure you're getting .8 - 1g of protein per lb of lean body mass in order to get the gains you're hoping for.

His goals are to get ripped. He was a bit on the thin side when we met...moved to America, land of the fast food, and bulked like he wanted. But now he needs to cut as his bulk phase was a bit too successful. Which is why it surprised me that he went on this high-rep routine.

I'm getting that amount of protein daily :happy: So if I maintain that protein goal and still am at a caloric deficit, I will still maintain strength but lose fat?

changing ever 4 weeks is to much- many programs run 12 or more.

pick a goal.

pick a program- go with the program till you are HONESTLY stalling. deload as the program suggests- re-attack.

there is no such thing as "muscle confusion" they made that up to get you to buy more crap. People have been doing the same base of 3-5 lifts for decades- and if you look long term- it's literally hundreds of combined years with the thousands of people who do this.

Don't try to re-invent the wheel here.

Thank you! Yes I agree, we need to pick something and stay there. He's just so damned excited about this new high-rep thing that I'm afraid to burst his bubble lol :brokenheart:

lorigem

By the way, I think he's TOO keen on the gospels of Kali Muscle. Basically - he's into the broscience of it all :noway:

If you are in a calorie deficit, once you've peaked neuromusclular adaptation, you gains will slow. Basically, you've reached the point where your existing muscles are working just about as efficiently as they can, and the only way to get stronger now is to add more muscle mass. The fastest way to do that, is to eat at a surplus. You might get small gains on a deficit or at maintenance, depending on diet, training etc.

Okay so maybe I should wait to work on my gains until I'm at a body mass I'm comfortable with? I've been hovering around 180 since December and would prefer to be about 30-40 pounds south of that number.

musclebuilder

After training for a year you may be ready for something more advanced. However, gains eventually slow down and achieving further gains becomes more difficult as time goes on. You should look for a program that allows for long term progress. Some form of periodization/training system. Lots of the well known programs out there are some form of periodization or another and can help get you from where you are to that next level. Of course other factors play an important role as well like your diet. But if you have that stuff in check and train hard, then a more advanced training program will deliver. In a traning system that is more advanced you will pretty much stick to the system at all times. Details within the system may vary but not the system itself.

You speak of doing a endurance rouitne right now. What are your goals? if they are strength gains than what you are doing and your goals are not compatible. In a more advanced training system you can combine various types of training into one program. You can include high rep work with the low rep strength work. It doesn't need to be either/or. And if your goals are strength and muscular bulk then combining various rep ranges will deliver the best results.

I personally do not like much change to my training. i stick with the same exercises pretty much all the time and just focus on building up on those lifts.

It becomes difficult if not down right impossible to accomplish all those goals at once as far as your supplement question. The thing to do is pick a goal and understand that to accomplish that goal you may have to sacrifice in some areas. Getting lean your strength may start to suffer. But just work as hard as you can and try to continue getting stronger even though it may not happen. By doing so, once you reach your goal for bf and start to up calories and move towards size and strength goals, the gains will happen fast once you return to or slightly above your maintenance calorie level.

Strokingdiction

It sounds like you want to increased strength. If that is so, break away from your husband's constant changes, though I'm curious what his goals are, and strike out on your own.

Make sure you're getting .8 - 1g of protein per lb of lean body mass in order to get the gains you're hoping for.

His goals are to get ripped. He was a bit on the thin side when we met...moved to America, land of the fast food, and bulked like he wanted. But now he needs to cut as his bulk phase was a bit too successful. Which is why it surprised me that he went on this high-rep routine.

I'm getting that amount of protein daily :happy: So if I maintain that protein goal and still am at a caloric deficit, I will still maintain strength but lose fat?

You should unless you've truly hit your muscles' strength capacity for their current size, which is unlikely based on the description of your change up lifting routine. As long as your deficit isn't too small, you should slowly see some body recomposition.

changing ever 4 weeks is to much- many programs run 12 or more.

pick a goal.

pick a program- go with the program till you are HONESTLY stalling. deload as the program suggests- re-attack.

there is no such thing as "muscle confusion" they made that up to get you to buy more crap. People have been doing the same base of 3-5 lifts for decades- and if you look long term- it's literally hundreds of combined years with the thousands of people who do this.

Don't try to re-invent the wheel here.

Thank you! Yes I agree, we need to pick something and stay there. He's just so damned excited about this new high-rep thing that I'm afraid to burst his bubble lol :brokenheart:

Your husband might want to do some more research on his lifting routine because I don't think he's going to get the results he's looking for doing the program he's on. It might be better to burst his bubble now so he doesn't waste months only to find out he's not achieving his goals at all.

JTick

I did 5x5 for a year as well, and then moved on to Wendler 5/3/1. I'm not a lifting expert by any means, but I know a lot of people on here who train for strength really like the program. Just another one to consider.

lorigem

You speak of doing a endurance rouitne right now. What are your goals? if they are strength gains than what you are doing and your goals are not compatible. In a more advanced training system you can combine various types of training into one program. You can include high rep work with the low rep strength work. It doesn't need to be either/or. And if your goals are strength and muscular bulk then combining various rep ranges will deliver the best results.

Hmm, didn't even think of a combination of the two. Any laid out programs that cater to this concept? Curious to see what it would look like.

I did 5x5 for a year as well, and then moved on to Wendler 5/3/1. I'm not a lifting expert by any means, but I know a lot of people on here who train for strength really like the program. Just another one to consider.

I actually did bring up Wendler's about 6 months ago. But because we work out at home, it would be kind of difficult to do some of the assistance work that's required since we don't have all the equipment that's called for. But I wouldn't be opposed to try that at some point!

Your husband might want to do some more research on his lifting routine because I don't think he's going to get the results he's looking for doing the program he's on. It might be better to burst his bubble now so he doesn't waste months only to find out he's not achieving his goals at all.

You may be right! Will discuss this with him tonight.

richardheath

By the way, I think he's TOO keen on the gospels of Kali Muscle. Basically - he's into the broscience of it all :noway:

If you are in a calorie deficit, once you've peaked neuromusclular adaptation, you gains will slow. Basically, you've reached the point where your existing muscles are working just about as efficiently as they can, and the only way to get stronger now is to add more muscle mass. The fastest way to do that, is to eat at a surplus. You might get small gains on a deficit or at maintenance, depending on diet, training etc.

Okay so maybe I should wait to work on my gains until I'm at a body mass I'm comfortable with? I've been hovering around 180 since December and would prefer to be about 30-40 pounds south of that number.

I don't know that you have peaked yet - if you are changing all the time, you may well not have! Find a progressive program and follow it for at least 12 weeks, including the deloads, and see what happens.

5/3/1 might be a good choice, as it allows for higher volume accessory work ("Big But Boring"), but with a focus on strength for the big lifts - maybe that would keep both you and hubby happy? I've been doing Starting Strength for over a year now, and recently got the book for the 531 program - I might switch soon.

http://www.amazon.com/Simplest-Effective-Training-System-Strength-ebook/dp/B00B1HOZ6G/ref=sr_1_2?s=books&ie=UTF8&qid=1399045601&sr=1-2&keywords=5+3+1

http://www.jimwendler.com/2011/09/531-for-a-beginner/


ETA - OK, so I see you've already considered Wendler. I still think it could be something you are both happy with.

jason_adams

Change is an ambiguous term. By itself the term lacks scope. There are lots of ways to "change" your workout. The most common one is adding more weight to the bar! (Progressive loading). So even following a 12 week program, you'll be "changing" things a few times along the way.

Does that mean you have to completely re-engineer your workout every X weeks? No. BUT you do need to consistently throw new challenges at your body if you want to keep forcing it to adapt. "Muscle confusion" is one way of trying to say that, I don't think on its own it's an especially effective term either. Seeing as how a muscle can only contract or relax, there's not too much room for confusion!

Simple options for adding "change" to your workout routine (say for example a 5x5):
- change your lifting tempo
- change the order of your exercises
- use alternate exercises (ie: incline or decline bench rather than flat, front squat or pause squats vs standard squats)
- do the dumbbell versions of your exercises (dumbbell bench, goblet squats or dumbbell squats)

Changing any ONE of these WILL make your workout different, and will take a little practice / adjustment time, but could be all you need to keep you looking forward to each workout. Some folks (like your husband) like to make big changes to their programs, as that's what keeps things fresh and interesting for them - ultimately it helps keep them motivated. If it's NOT motivating you, then you shouldn't do it!!

(On a side note - if you feel like throwing your husband a bone, you could try his workout for 2 weeks. It's unlikely that that would bring about any major set backs to your training. If you like it, you could see it through. If you don't, you can at least say you tried it, but you're going to do your own thing now).

cwolfman13

The core of my routine stays pretty much constant...Squats, Bench, Deads, OH Press, Power Cleans, and I've been using Wendler's 5/3/1 programming for about a year now...I change up the assistance templates after every de-load week...so basically every 5th week my assistance work gets switched up.

I did Starting Strength when I got back into lifting and though I could have continued on making more linear strength gains, I determined to switch to Wendler's 5/3/1 namely because squatting 3 days per week was leaving me with no legs for cycling and jogging which I enjoy...Wendler's programming has enabled me to have a more balanced overall fitness regimen which is really the only reason I switched programs after 6 months of lifting.

I don't see any reason to move away from Wendler's 5/3/1 anytime in the near future as it is a very flexible program with numerous assistance templates to work with...you can do a lot of different stuff within the program without undermining the underlying principles of the program which is what I like about it.

JTick

I think the Wendler program would be flexible enough for the assistance work that you could substitute for things you do have the equipment for. I follow the main principles on the big lifts, but my assistance work doesn't follow right in line with Wendler.

lorigem

I need to get him on MFP so he can read all your awesome replies. And it all makes so much sense. :drinker:

No_Finish_Line

what gains are you losing?

you are lifting less weight? or you lost inches on your bicep?

if its changes in the mirrior you are talking about, maybe you didn't lose anything at all.

If he's changing his goals from mass building to cutting thats pretty extream. but if your just switching between lifts and sticking to eating/rep ranges that support your goal then i personally think change is a good thing and exposes you to/helps you learn new things.

that being said we probably all have a few lifts that we never cycle away from and are always part of the routine

lorigem

what gains are you losing?

you are lifting less weight? or you lost inches on your bicep?

if its changes in the mirrior you are talking about, maybe you didn't lose anything at all.

If he's changing his goals from mass building to cutting thats pretty extream. but if your just switching between lifts and sticking to eating/rep ranges that support your goal then i personally think change is a good thing and exposes you to/helps you learn new things.

that being said we probably all have a few lifts that we never cycle away from and are always part of the routine

I'm lifting less weight. My body comp is slowly changing - very slowly. Need to lose the BF and have a ways to go. But I miss the weight I used to lift - I started losing gains when I increased my calorie deficit to try to lose fat quicker. Don't think that was a good idea.

No_Finish_Line

lol i somehow completely miss read your OP and thought you increased your calories