How Often Should I change my Workout Program?
Changing your workout can mean different things to different people. Are we talking about using all new exercises or methods, or simply modifying a few elements like the number of reps per set or the tempo used?
I plan small changes weekly. My clients rarely repeat the exact same week of training. We can add or remove sets, change the rep schemes, or even alter the tempo a bit. But within a training phase, this is done without changing the exercises or the zone of training.
For example,
We can change the set/rep scheme to something like this:
Week 1: 8/6/4/8/6/4
Week 2: 7/5/3/7/5/3
Week 3: 6/4/2/6/4/2
Week 4: 5/3/1/5/3/1
Alternatively, we may alter how the repetitions are performed:
Week One: Three sets of six with a five-second hold at the peak of tension.
Week Two: Three sets of six repetitions with a six-second eccentric/negative phase
Week Three: Three sets of six with a three-second hold at the maximum tension position.
Week Four: three sets of six regular reps
Or we can also include intensification techniques:
Week One: 3 sets of 8-10 repetitions, with 1-2 reps remaining.
Week Two: three sets of eight to ten reps to failure
Week Three: Three sets of eight to ten repetitions to failure, followed by as many more reps as feasible (rest/pause)
Week Four: Two sets of eight to ten repetitions to failure, 15 seconds of rest, then as many more repetitions as feasible (rest/pause), and then hold the posture of maximum tension for as long as tolerablets anti-extension, anti-lateral flexion, anti-rotation, and glute engagement muscles.
A Look at How I Manage My Programs
Most people need between four and six weeks of transition time when making major changes to their training regimen.
This does not necessitate a complete overhaul, though.
In this case, let's suppose you're considering a 5/3/1 strategy. Every stage of training lasts for a total of 4 weeks (5-3-1-deload).
It is common to begin a fresh phase of the big lifts with less weights after a deload. And you'll keep doing that till the day you die.
Every time there was a new stage, I would make plans to modify the support exercises I was doing. That is, stick with the 5/3/1's four primary lifts but switch up the accessory work every four weeks.
Points to Think About!
In my opinion, a workout routine loses its effectiveness with prolonged use. For this reason, there are usually some variable aspects from week to week.
However, if you switch up your workout routine too frequently, you won't be able to improve your performance in any one activity. You may keep things simple by switching up your routine every three to four weeks and by varying your set and rep schemes on a weekly basis.
