Regarding changing my routine.

F

FakeWings

0
I hear often that you should change your lifting routine every six weeks or so. My question is, how would I change mine? Switch in some exercises to replace a few others? Change the rep schemes?

I usually do 3x10-12, when I am able to correctly do 12 reps of whatever exercise, I am sure to add around 5 lbs for next time. I repeat this process to always progress. So far, I've been successful in my weight gain, gaining about 1-2lbs roughly a week.

My routine:

Mondays

Deadlift
Bench Press
Lat Pulldown
Dips
Bent-Over Row
Lunges

Wednesday

Squat
Shoulder Press
Lat Pulldown
Dips
Bent-Over Row
Split Squat

Friday

Front Squat
Incline Bench Press
Lat Pulldown
Dips
Upright Row
Step-ups

Note: Keep in mind that some of these exercises are hard for me to replace (lat pulldown, dips) because I'm using a home gym.

Anyway, how should I switch it up?
 
Looks like your doing the basic movements and some you have on one day and some you have on the other. If your working out 3 days a week, then maybe doing all the movements each day (1 exercise per movement or maybe 2 in one depending on your goal) would be better. That way you will be working all the movements 3 times a week.

Hip Dominant
Quad Dominant
Upper Body Horizontal Push
Upper Body Horizontal Pull (Pull is usually done right after the push)
Upper Body Vertical Pull
Upper Body Vertical Push


This is what I do too + some core work I added in and the scapular movements I added in to it (extra). I switch exercises each session in that movement. I do all the movements, but different exercises. Example would be Monday single leg deadlift, wednesday deadlift, friday RDL for hip dominant That's just an example for a 3 day a week workout.


By the way, anyone know if Dips is actually an upper body horizontal push or an upper body vertical push?
 
Are you still progressing with your routine? If so, then why change?
As long as your lifts are going up, you can stick to the same routine forever.
 
Phate89 said:
Are you still progressing with your routine? If so, then why change?
As long as your lifts are going up, you can stick to the same routine forever.
Click to expand...

yeah

a lot of things can be done. A change in sets and reps, a change in exercise order, or a change in the exercise movement itself to another exercise in the same movement every now and then or alternating every session can be done as well. If its working, don't change it. If its not working the way you want it, time for a change.
 
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