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  1. #1
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    Default Sticking with a routine.

    So i hear a lot of people say that you need to switch up your workout routine every month. And then some people say that you need to keep the same routine for at least 3 r 4 months. So would be better for muscle building. And don't just say one is better than the other, but please give me facts about why keeping a routine for months is good or vice versa. Thanks

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    Quote Originally Posted by josephwilson View Post
    So i hear a lot of people say that you need to switch up your workout routine every month. And then some people say that you need to keep the same routine for at least 3 r 4 months. So would be better for muscle building. And don't just say one is better than the other, but please give me facts about why keeping a routine for months is good or vice versa. Thanks
    I'm a big advocate of sticking to a plan for at least 12 weeks for the following reasons:
    1. You can track your progress over time to ensure you're getting stronger;
    2. You know exactly what your next workout will be;
    3. Most plans on M&S have been compiled by guys who have been in the game for a long time and know their stuff;
    4. The only variable in your workout is your motivation.

    Personally, I have some variables on accessory exercises/minor body parts dependent on how I'm feeling. But the big lifts like Squat/Deadlift/Bench/OHP/Rows always anchor my routine.

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    Sticking with a routine for a while allows you to better determine whether it is working. Other than that, it makes no real difference. Personally, for example, I rarely deviate from wide grip pull-ups, bent-over barbell rows, lat pull downs and bent-over dumbbell rows for my back routine. It works and I enjoy it. So why change? Conversely, sometimes I decided to swap out an exercise for a different one. Both methods are acceptable.

  4. #4
    M&S Power User Nezzy's Avatar
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    I reckon it takes about 4 weeks to get used to a program, anything from 5 weeks on is where you start to actually achieve anything. If you keep changing routines every 4 weeks you'll never achieve anything. Stick with a routine for at least your first 6 months, that way when/if things go wrong you can make adjustments to diet, cardio, sleep etc. first rather than instantly assuming it's your program that needs fixing.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  5. #5
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by josephwilson View Post
    So i hear a lot of people say that you need to switch up your workout routine every month. And then some people say that you need to keep the same routine for at least 3 r 4 months. So would be better for muscle building. And don't just say one is better than the other, but please give me facts about why keeping a routine for months is good or vice versa. Thanks
    No.
    People run Starting Strength for a year and continue to make great progress
    Tricking the muscles is a myth
    Constant overload and progression on the bar is the #1 factor to gains and success. If you are adding weight over time you are making gains. You do not need to change a program to do so. Taking a deload or time off may help to help increase your strength and weight by giving your body ample rest.
    Team ScoobyPrep

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    Quote Originally Posted by LayzieBone085 View Post
    Constant overload and progression on the bar is the #1 factor to gains and success.
    This is key. But remember, progression need not be about the weight of the bar. Simple things like reduced rest between sets, exercise tempo, different ROM levels, different angles and other similar factors. Your body doesn't know it is performing a barbell row for 3 sets of 8 reps or 4 sets of 4 reps. All it knows is how hard it is having to work.

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    M&S Elite Member robsorangegym's Avatar
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    Quote Originally Posted by darrenash View Post
    This is key. But remember, progression need not be about the weight of the bar. Simple things like reduced rest between sets, exercise tempo, different ROM levels, different angles and other similar factors. Your body doesn't know it is performing a barbell row for 3 sets of 8 reps or 4 sets of 4 reps. All it knows is how hard it is having to work.
    I change things up with rest changes and tempo and it seems to work for me. Obviously on the bar as often as I can but my body seems to respond well to the shorter rest periods.
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  8. #8
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    I like to continue with my workouts until I stop seeing any improvements. For example, if I get stuck on the same weight for my shoulder press, I'll switch it to something different. Usually when I come back to the shoulder press I'll be at a higher weight. Provided you aren't getting bored and are achieving the results you want, there's not much point changing things

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    Quote Originally Posted by ElliotGraham94 View Post
    I like to continue with my workouts until I stop seeing any improvements. For example, if I get stuck on the same weight for my shoulder press, I'll switch it to something different. Usually when I come back to the shoulder press I'll be at a higher weight. Provided you aren't getting bored and are achieving the results you want, there's not much point changing things

    I do D4D with 4 sets on the major lifts and 2 on the Iso's - I am getting results - I do for 5 weeks. This workout is my mainstay - well thought out. Doug's 4 Day.
    then Doug's Cutting Routine for 1 Week
    then I do Upper/Lower x 2 for 1 week with no arms - just Dips and Chins
    =7 Weeks

    So I always try and lift 4 times a week and have a 7 week rotation.
    I like it this way. Everyone has likes and dislikes and different workouts.
    Find the one that fits you best and work it!
    Last edited by Orion4; 09-23-2014 at 07:43 PM.

  10. #10
    Just joined M&S JonesCrow's Avatar
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    I thinks using the same workout routine in the gym is beneficial but you must change the exercises alternatively but not the workout routine. Its useful to get size and results of the muscles growing,.
    Last edited by JonesCrow; 10-25-2014 at 06:36 AM.

 

 

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