People who are constantly changing their routine every 4-6 weeks are probably suffering from ADHD. Even if you are easily bored, keeping the same exercises is fine as long as you make sure the weights are challenging.
I’ve learnt a lot from this thread.
I disagree to a point with the general responses here.
I find it beneficial to vary the rep ranges over time, as opposed to simply trying to add weight.
I keep the majority of my exercises consistent, and only switch out an exercise in order to balance a weakness.
However, I will train a given rep range for 4-6 weeks, deload, and then start a new rep cycle. For instance, I am currently doing 5x5 for my major lifts (bench, squat, DL) and 3x8-10 for my accessory lifts. At the end of this cycle I will switch to sets of 3,2 and singles for 4 weeks with accessory lifts in the 4-6 rep range.
The point is, everyone is different, but the more experience you have, the more likely you are to know what works for you. If you tell a newb that he doesn’t need to switch programs frequently, he will take it to mean that he can continue doing 135x10x3 on bench forever and at some magical point progress will find him.
The real benefit of switching programs for a beginner is in exposing him/her to new exercises and new rep ranges so that they can figure out what works best for them. Don’t take my word for it. Don’t take X’s word, or anyone else. Find out what works for you and stick with that.
[quote]Modi wrote:
I disagree to a point with the general responses here.
I find it beneficial to vary the rep ranges over time, as opposed to simply trying to add weight.
[/quote]
I thought most responses were suggesting that keeping the same exercises but varying set/rep scheme was a good idea.
The funny thing is, all you guys chiming in about how you ‘never’ change programs could probably really benefit from switching to a full body program for a while.
Even if you make no progress at all, when you go back on your split you will come foward in leaps and bounds.
Variety truly is the spice of life.
i’ve built myself up on the same split routine from 190 to almost 290 pounds over the last three years…i’m in the gym almost everyday, and i have never seen any of the regulars that mix it up, or use full body routines come anywhere near the progress i have gotten…so thanks but no thanks…i like to keep on doing what works…
[quote]Sxio wrote:
The funny thing is, all you guys chiming in about how you ‘never’ change programs could probably really benefit from switching to a full body program for a while.
Even if you make no progress at all, when you go back on your split you will come foward in leaps and bounds.
Variety truly is the spice of life. [/quote]
[quote]tora no’ shi wrote:
i’ve built myself up on the same split routine from 190 to almost 290 pounds over the last three years…i’m in the gym almost everyday, and i have never seen any of the regulars that mix it up, or use full body routines come anywhere near the progress i have gotten…so thanks but no thanks…i like to keep on doing what works… [/quote]
But how do you know if you haven’t done anything else in 3 years?
Like I said, variety is a good thing and you may find something that works even better for you. But you’ll never know unless you try.
[quote]sharetrader wrote:
Modi wrote:
I disagree to a point with the general responses here.
I find it beneficial to vary the rep ranges over time, as opposed to simply trying to add weight.
I thought most responses were suggesting that keeping the same exercises but varying set/rep scheme was a good idea.[/quote]
Maybe I missed the point. My impression was that there were two themes. One was whether or not people switched programs (i.e. exercises selection, full body/split,etc.), but the other seemed to indicate that people simply tried to add weight to the bar over time. Obviously you want to keep adding weight in order to make progress, but it didn’t seem like many people were talking about using different set/rep schemes (10x3,5x5,4x8, etc).
If I missed the boat, I apologize. Probably not the first time. 
[quote]Sxio wrote:
tora no’ shi wrote:
i’ve built myself up on the same split routine from 190 to almost 290 pounds over the last three years…i’m in the gym almost everyday, and i have never seen any of the regulars that mix it up, or use full body routines come anywhere near the progress i have gotten…so thanks but no thanks…i like to keep on doing what works…
But how do you know if you haven’t done anything else in 3 years?
Like I said, variety is a good thing and you may find something that works even better for you. But you’ll never know unless you try.
[/quote]
Maybe that’s becuase he has worked out what has worked and has been doing that for 3 years.
I’m sure if he spent those 3 years swapping exercises every month he would not of made the gains he has.
Bodybuilders are not in the game of learning as many exercises and movements as possible.
Every time you start a new exercise there is a period of time you must “waste” to learn the motor patterns of the movement.
Now thats fine, but if you are constantly changing exercises, you are really just stuck in a state of motor unit and cns adaption. You are not going to under go great muscle hypertrophy during this period.
The only use to changing up exercises/lifts I see is to address a weakness or imbalance. Thats what different exercises do, they stress different fibres to different degrees. It’s not rocket science.
Why change up exercises. Simply choose an exercise thats allows you to target the muscles you want (Of course exercises that allow a greater biomecanical load are normally better.)
and then concentrate on increasing your weight/reps/sets.
Pretty simple really.
I’m sure you’ll find people who have attained large amounts of muscle will attest to that.
Yes it’s pretty simple. But it’s not the only way. Not by a long shot.
[quote]Sxio wrote:
Yes it’s pretty simple. But it’s not the only way. Not by a long shot. [/quote]
Who cares? My goal in the gym is not to see who can be the most creative in designing a program. My goal is to grow muscle or lose body fat. I do what works towards that goal. I have no interest at this point in trying every method that comes down the line just for kicks.
[quote]Sxio wrote:
Even if you make no progress at all, when you go back on your split you will come foward in leaps and bounds.
[/quote]
I agree with this. I used TBT to lean out a bit and burn extra cals during my routine.
I’ve recently gone back and feel it’s results immediately. It seemed to give me a new “kick-Start”.
Personally, I think changes routines up monthly, etc. like Poliquin reccommends is crazy.
The body doesn’t “adapt” to exercises. It adapts to the load or stress, so just increase the reps or weight or change around your scheme. But leave the exercises.
I think you should find exercises that work for you and use them for as long as possible. Why change something that is working for you? There may be worthless exericses, especially for you (and your bodytype, everyone is different and responds different) so figure out what works for you and keep it.
How the hell is your body supposed to adapt and grow if you are changing exercises every 4 weeks?
How much strength and size can you really build in that short time? You might just be getting in the groove and then you change your program again?
As far as the soreness goes, I agree with soreness. Others may say its not necessary, but generally speaking, the exercises that make me the sorest from workout to workout generally have the most profound effects, at least thats the way it works for me. When I use exercises which have a large stretch in the eccentric, I usually get sore as hell, these also seem to be the most effective exercises (IMO). So I think soreness is a good indicator that what you are doing is working, that you are at least stimulating the muscles enough to cause damage, thus repair.
v
[quote]tora no’ shi wrote:
i’ve built myself up on the same split routine from 190 to almost 290 pounds over the last three years…i’m in the gym almost everyday, and i have never seen any of the regulars that mix it up, or use full body routines come anywhere near the progress i have gotten…so thanks but no thanks…i like to keep on doing what works…
[/quote]
Care to share with us what exactly has worked so well for you?
Poliquin is famous for making a ststement and then disappearing and not answering people who may question his statements.
I agree with Poliquin that change, in some form or another, is a valid exercise tool. However, DOMs is not necessary to stimulate growth. Certainly it will stimulate growth but continuing to feel DOMs is nigh onto impossible without taking training breaks to decondition the adapted muscle.
[quote]tora no’ shi wrote:
i’ve built myself up on the same split routine from 190 to almost 290 pounds over the last three years…[/quote]
Just think how big you would be if you changed your routine 26 times since you started!
I think that doing anything blindly is a mistake. Every decision you make should be made for a reason.
The food in your diet, the exercises in your routine you should know why they’re there and the reason should be better than “because they said so” (unless “they” are your coach/PT).
Change can be good but should only be implemented for a reason. If you have hit a plateau then it is logical to make changes (not necessarily a completely new program mind you). Likewise, if you are succeeding then it is logical to continue what you are doing.
Someone who would change a winning formula without reason sounds lost to me.
[quote]MODOK wrote:
If you really think about it, who benefits the MOST by a long shot from the advice of “change your prgram every 3 weeks”? It would have to be someone who has nifty programs to sell you when you are in “need” of another routine.[/quote]
That’s a good point.
Great thread. I would have thought not changing your routine for years was idiotic, if I didn’t have the example of a Yugoslav guy in my gym who’s an amateur bodybuilder and is a pretty lean 240 in between contests. Told me he hardly ever changes what he does in the gym.
What about a system like Westside though, where you change exercises every couple of weeks, but within a relatively narrow range (at least for ME, says Jim Wendler)? Wouldn’t that be the best of both worlds?