When to Change Routines?

Training Beginners
1

In the past I’ve always based my weight progression, regardless of the routine, on the same principle. Basically I do x amount of sets with a desired number of reps in mind. Once I can do the amount of reps I want for all of the sets I then increase the weight. For example, if I were doing 5 sets of 5 reps I would continue working with the same weight until I could do a full 5 sets of 5 reps.

Now usually this will bring me close to failure on the fourth or fifth set (sometimes the third). Now I don’t see anything wrong with this method but I’m curious on what other ways I could use to determine when to increase the weight.

Another question I have is in regards to changing routines. Now I have a bit of routine ADD, meaning I tend to change my routine more often than I should. How much time should I give a routine to give it a fair run?

2

Mike Robertson said you change your routine every 6-8 weeks (if I’m not mistaken) to shock your body into a new routine and to break up the monotony.

I personally like to change routines every 4 weeks (roughly one month) and start a new month with a new program, but as long as you don’t go more than eight weeks on one program, you should be fine with anywhere from 4-8 weeks.

3

You should stop doing a program when you stop seeing progress. There is no hard limit. All the suggestions from coaches are just that, suggestions. There is no need to stop if you are still making progress.

4

Something to keep in mind is training age. Typically the less experience you have the longer it will take your body to adapt to your current training program.

5

If your eating and sleeping are in order and you’re stalling out on your lifts (can’t raise poundage for a while) - time to change it up.

6

I appreciate all the help guys. I think I’ll try the 8 weeks at a time approach (unless of course my gains are still really good) just to keep me from getting bored with the routine.

Any advice about my other question? The one regarding how to gage whether to move up in weight or not?

7

I try to lift more weight every time I am in the gym, but in general, if I get all my sets at a certain weight then I up the weight.

8

[quote]Pemdas wrote:
You should stop doing a program when you stop seeing progress. There is no hard limit. All the suggestions from coaches are just that, suggestions. There is no need to stop if you are still making progress. [/quote]

Excellent advice.

As for moving up in weights… I did the same as you. IF I was on a 5x5 scheme, I’d start with 5x3. Next work out, I’d try for 5x4. When I did get to 5x5, the following week I’d go up in weight. It’s an excellent formula for strength gains. Go up in weight or reps every work out.