For someone like me who’s a beginner (been lifting heavy for 7 months), how often should I change exercises?
@ 7 months your not even walking yet bro just keep training hard keep hitting the big movements and gain all around strength. you shouldnt have to worry much about stagnation etc for some time but dont be affraid of changing things every few weeks even just reps etc.
When you first start lifting you don’t have to change up schedules as much as someone who has been training a while. Just train hard and enjoy all the great benefits of being a newbie.
Post what your doing and I’m sure we could help.
Basically concentrate on the compound exercises, don’t leave out muscle groups, and switch from barbells to dumbells for some unilateral work every once in a while.
Here’s my current program:
Monday
- Snatch Pull 6 x 3
- Squat 5 x 5
3A) Bench 5 x 5
3B) Row 5 x 5 - Full Contact Twist 5 x 5
5A) Pull-up 3 x 8
5B) Iso-X Push-up 3 x 8
5C) Pistol 3 x 8
Wednesday
- Jump Squat 6 x 3
- Deadlift 5 x 5
3A) Push Press 5 x 5
3B) Weighted Chin-up 5 x 5 - Barbell Roll-Out 5 x 5
5A) Pull-up 3 x 8
5B) Iso-X Push-up 3 x 8
5C) Pistol 3 x 8
Friday
- Clean Pull 6 x 3
- Front Squat 5 x 5
3A) Incline Bench 5 x 5
3B) Inverted Row 5 x 5 - Windmill 5 x 5
5A) Pull-up 3 x 8
5B) Iso-X Push-up 3 x 8
5C) Pistol 3 x 8
I more or less follow the 3-5 method but, the recommendation is to change the exercises every 3-5 months. I feel like 3 months would be way too long to spend away from the basic version of a lift.