Weight Training question

melanieparker13

How often should you changeup your training routine?

wellbert

We need more information.

SteveHunt113

If you are always doing the same thing, consider every 3 weeks. After 3 weeks, muscle memory starts to get a firm grip and your workout starts to provide fewer results.

MHO

wellbert

If you are always doing the same thing, consider every 3 weeks. After 3 weeks, muscle memory starts to get a firm grip and your workout starts to provide fewer results.

MHO

That's why people stop being able to add weight to the bar after three weeks when doing Stronglifts or Rippetoe's programs. Because there's no MUSCLE CONFUSION!

nutandbutter

If you are always doing the same thing, consider every 3 weeks. After 3 weeks, muscle memory starts to get a firm grip and your workout starts to provide fewer results.

MHO

What? Are you not lifting progressively heavier loads to stimulate muscle growth? I've done the same routine for 7 months (compounds) and I'm still making gains. I'll change routines when I start to stall (not for a while yet).

OP, definitely need more info. What's your current routine?

SteveHunt113

If you are always doing the same thing, consider every 3 weeks. After 3 weeks, muscle memory starts to get a firm grip and your workout starts to provide fewer results.

MHO

What? Are you not lifting progressively heavier loads to stimulate muscle growth? I've done the same routine for 7 months (compounds) and I'm still making gains. I'll change routines when I start to stall (not for a while yet).

OP, definitely need more info. What's your current routine?

You see, you ARE changing it up by going heavier. Thanks for proving my point!

Rae6503

Strong Lifts says 12 weeks.

I think Lyle McDonald says 8 weeks.


I've heard that the "muscle confusion" idea is a myth.

EricDe90x

Around 3 weeks.

EricDe90x

Strong Lifts says 12 weeks.

I think Lyle McDonald says 8 weeks.


I've heard that the "muscle confusion" ides is a myth.

Muscle confusion isn't a myth. If your body gets used to an exercise, it'll stop benefiting from the exercise. I've experimented with this myself. After running for a month, I gained 9 lbs of muscle. Then I hit a plateau. It's not like my legs would keep gaining weight if I kept doing the same thing over and over. It's proven by plateaus.

UponThisRock

As long as you're making progress, there's no need to change anything. When changes are necessary, the changes should be as minor as possible, never deviating from the basics.

UponThisRock

Around 3 weeks.

Utter nonsense. It can take longer than that just to get comfortable with proper form on a new lift.

UponThisRock

After running for a month, I gained 9 lbs of muscle.

Thanks, I needed a good laugh.

killagb

Strong Lifts says 12 weeks.

I think Lyle McDonald says 8 weeks.


I've heard that the "muscle confusion" idea is a myth.

StrongLifts actually just says to keep going 5x5 until you need to switch to 3x5 and 1x5 at higher weights. :drinker: And...9lbs in a month of running...that is ****ing hilarious. :laugh:

nutandbutter

If you are always doing the same thing, consider every 3 weeks. After 3 weeks, muscle memory starts to get a firm grip and your workout starts to provide fewer results.

MHO

What? Are you not lifting progressively heavier loads to stimulate muscle growth? I've done the same routine for 7 months (compounds) and I'm still making gains. I'll change routines when I start to stall (not for a while yet).

OP, definitely need more info. What's your current routine?

You see, you ARE changing it up by going heavier. Thanks for proving my point!

:huh: Why did you not say change it by upping weight instead of making it sound like you scrap your whole program and start over? Also, I move up in weight a lot quicker than every 3 weeks (yes, I realize noob gains).

jgibson2

After running for a month, I gained 9 lbs of muscle.

Thanks, I needed a good laugh.

Haha!!! Ditto! I have a friend who is training for a marathon and is already thin with a fast pace 6-7min mile. He's gained 10lbs he says but that it's "probably muscle". His best friend who is running with him says "yeah right, you had a whole pizza after last nights run". It's b/c you are overestimating how many calories you are eating!!!!! Duh

killagb

After running for a month, I gained 9 lbs of muscle.

Thanks, I needed a good laugh.

Haha!!! Ditto! I have a friend who is training for a marathon and is already thin with a fast pace 6-7min mile. He's gained 10lbs he says but that it's "probably muscle". His best friend who is running with him says "yeah right, you had a whole pizza after last nights run". It's b/c you are overestimating how many calories you are eating!!!!! Duh

I think you mean...underestimating how much he's eating. Or overestimating how much is burned.

melanieparker13

I have been lifting weights for around 8 weeks now, i have upped the weight and the trainer added a few more exercises, I just wasn't sure if I should be changing anything.

jgibson2

After running for a month, I gained 9 lbs of muscle.

Thanks, I needed a good laugh.

Haha!!! Ditto! I have a friend who is training for a marathon and is already thin with a fast pace 6-7min mile. He's gained 10lbs he says but that it's "probably muscle". His best friend who is running with him says "yeah right, you had a whole pizza after last nights run". It's b/c you are overestimating how many calories you are eating!!!!! Duh

I think you mean...underestimating how much he's eating. Or overestimating how much is burned.

You're exactly right...what you wrote is what i meant to write.

dpwellman

Oh geez, people:

link:
http://lmgtfy.com/?q=Overload+Principle

EricDe90x

After running for a month, I gained 9 lbs of muscle.

Thanks, I needed a good laugh.

It was cross country, so like 5 miles a day that was out of my comfort zone. And I didn't gain fat because I had somewhat of a belly before and that got more toned. My legs were sore every day, so there was muscle being gained. It might've been more like 6 weeks.

Utter nonsense.

I switch off every 3 weeks for muscle confusion purposes in P90X. I think 6-8 weeks is when you should definitely switch.

killagb

It was cross country, so like 5 miles a day that was out of my comfort zone. And I didn't gain fat because I had somewhat of a belly before and that got more toned. My legs were sore every day, so there was muscle being gained. It might've been more like 6 weeks.

Oh yeah, 9 lbs of lean muscle mass over 6 weeks....from running. Totally believable. Let me guess, you were probably eating a calorie deficit then too?

dpwellman

It was cross country, so like 5 miles a day that was out of my comfort zone. And I didn't gain fat because I had somewhat of a belly before and that got more toned. My legs were sore every day, so there was muscle being gained. It might've been more like 6 weeks.

Oh yeah, 9 lbs of lean muscle mass over 6 weeks....from running. Totally believable. Let me guess, you were probably eating a calorie deficit then too?

Well. . . it's not impossible. Hill repeats will build legs definitely. But without a before and after BMI analysis. . . one can only make general claims.

Or to put it another way running is hard otherwise more people would do it.

EricDe90x

It was cross country, so like 5 miles a day that was out of my comfort zone. And I didn't gain fat because I had somewhat of a belly before and that got more toned. My legs were sore every day, so there was muscle being gained. It might've been more like 6 weeks.

Oh yeah, 9 lbs of lean muscle mass over 6 weeks....from running. Totally believable. Let me guess, you were probably eating a calorie deficit then too?

Well. . . it's not impossible. Hill repeats will build legs definitely. But without a before and after BMI analysis. . . one can only make general claims.

Or to put it another way running is hard otherwise more people would do it.

Exactly. I was 9 pounds heavier plus it appeared I had lost abdominal fat. It is actually really hard to run 5 miles a day for 4 days, then do hill repeats, then sprint repeats. Everyone on the team were surprised when they gained over 5lbs after about a month.
Plus, I was doing barely any exercise before that, so I couldn't plateau. I got the most out of the workouts.

Taylerr88

op. the thing with weight training is you want to progressive overload every time you go to the gym. if you change your routine often you wont be able to track a liner progression path. that doesn't mean don't ever change it. but take your progression path into consideration.

Rae6503

I have been lifting weights for around 8 weeks now, i have upped the weight and the trainer added a few more exercises, I just wasn't sure if I should be changing anything.

No. You are fine.

UponThisRock

After running for a month, I gained 9 lbs of muscle.

Thanks, I needed a good laugh.

It was cross country, so like 5 miles a day that was out of my comfort zone. And I didn't gain fat because I had somewhat of a belly before and that got more toned. My legs were sore every day, so there was muscle being gained. It might've been more like 6 weeks.

Utter nonsense.

I switch off every 3 weeks for muscle confusion purposes in P90X. I think 6-8 weeks is when you should definitely switch.

The fitness industry has a financial interest in convincing you that you need "muscle confusion." You continually line their pockets to come up with new workouts. Thing is, grinding it out at the basics has worked better for decades, and it still does.