On average, how often should an individual switch up their workout routines to avoid hitting a plateau? I'm going to make the assumption that there should be a switch up in routines every two weeks?
Just wanna' be sure.
Also, what sort of workout routines are usually recommended for an individual who has 'hit their limit' and that wants to make further significant gains?
Plateau Breakers?
Moderators: Boss Man, cassiegose
Currently:
Day 1 - Pectoral/Shoulder
Day 2 - Legs/Abs
Day 3 - Biceps/Triceps
Day 4 - Legs/Cardio
Day 5 - Lats/Traps
Day 6 - Biceps/Triceps
Day 7 - Rest/Little to no Cardio
For every muscle part I work out I tend to do 2 - 3 different exercises for it, and for every exercise I would do 3 sets of 8 - 12 reps.
Example:
Biceps -
3 sets - Standing arm curls
3 sets - Preacher curls
3 sets - 21's
I started with this 'new' routine just this week. I'd love to hear some feedback on what could be improved upon with a workout regime like this, so please feel free to critisize away.
I used to follow the Body-For-LIFE workout routine, and I turned up with some results. I gained 20 pounds of muscle within the course of a year and a half-ish? I used protein powder for about a month or so and then I stopped, however I was still able to make gains. I wasn't incredibly toned, but I felt great. Then, I started to slow down in progress.
Over the past 8 - 10 months I haven't gained any significant gains at all. I also started to feel really frustrated with the lack of results and workouts have been just experimentations and such for the past three months or so. weight fluctuated from 154 to - 156 during the summer, and then 156 - 158 after summer. I've b een stuck at 158 for what seems like forever, and that is current weight.
Anyways, I'm sorry for the long rambling of a post. Please advise me on anything you may think I'm doing totally wrong. I'm ready for anything.
Day 1 - Pectoral/Shoulder
Day 2 - Legs/Abs
Day 3 - Biceps/Triceps
Day 4 - Legs/Cardio
Day 5 - Lats/Traps
Day 6 - Biceps/Triceps
Day 7 - Rest/Little to no Cardio
For every muscle part I work out I tend to do 2 - 3 different exercises for it, and for every exercise I would do 3 sets of 8 - 12 reps.
Example:
Biceps -
3 sets - Standing arm curls
3 sets - Preacher curls
3 sets - 21's
I started with this 'new' routine just this week. I'd love to hear some feedback on what could be improved upon with a workout regime like this, so please feel free to critisize away.
I used to follow the Body-For-LIFE workout routine, and I turned up with some results. I gained 20 pounds of muscle within the course of a year and a half-ish? I used protein powder for about a month or so and then I stopped, however I was still able to make gains. I wasn't incredibly toned, but I felt great. Then, I started to slow down in progress.
Over the past 8 - 10 months I haven't gained any significant gains at all. I also started to feel really frustrated with the lack of results and workouts have been just experimentations and such for the past three months or so. weight fluctuated from 154 to - 156 during the summer, and then 156 - 158 after summer. I've b een stuck at 158 for what seems like forever, and that is current weight.
Anyways, I'm sorry for the long rambling of a post. Please advise me on anything you may think I'm doing totally wrong. I'm ready for anything.
Some people alter workouts every 2 weeks, some every 3, 4, 5 or 6 weeks. I personally believe when you're getting results off a good workout, and you like the way you train stick, with it, and if results taper or go flat, lthen ook at whether a change of routine, or a change in diet may be needed.
You might find longer than 6 weeks, could still yield good results from a programme you like. I can't say, as everyones bodies are different.
You might find longer than 6 weeks, could still yield good results from a programme you like. I can't say, as everyones bodies are different.