? about plateauing and switching up my routine

S

SuperFob

0
Right now, I'm doing full body workouts three times a week. From what I heard, I shouldn't do the same exercise for more than 8 weeks straight, or my body adapts to it and I stop gaining strength. My question is this: Would I be able to go back to doing an exercise that I did a year earlier?

Take chest exercises, for example. I plan to do:

2 months of dumbbell chest presses
2 months of barbell bench press
2 months of decline dumble chest presses
2 months of barbell decline bench press
2 months of weighted dips
2 months of dumbbell punches

There are a few other chest exercises out there, but these are the ones that I feel comfortable doing as part of my FBW's. As you can see, I switch to a new one every 2 months. Since I'm a beginner, I only do one exercise per muscle group.

The six exercises mentioned above will take me through a year of lifting. After the year, will I be able to go back to doing the dumbbell chest presses that I was doing 12 months ago, or will my body choose not to respond to the exercise when I try it (plateauing)?
 
actually, dips are not a chest exercise. It isn't exactly the same exercise but more of the same routine. Sometimes you can break through a plateau simply by changing reps and sets as well as break time. Tempo is also a factor, if you choose to go down slower and pause at the bottom that will also provide enough variety to induce growth. Many of the exercises you mentioned can be switched in to your routine from workout to workout not from month to month.

Generally when you do 1 set program, for instance I'm doing a 24 workout program right now and it lasts about 6 weeks. Once twelve weeks have passed (and I do different programs inbetween), I can do the exact same program and see results again.
 
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Could I just do I just cycle between two or three routines, doing each for about six weeks at a time, and still see results?
 
Right now, I do:

Dumbbell Chest Presses
Dumbbell Shoulder Presses
Seated Rows
Seated Rear Delt Rows
Front Squats
Calf Raises

For my core:

Bicycle Crunches
Side Planks
Abdominal Crunches
Hanging leg Raises

That's my main workout. I do a bit of isolation for my arms (when I feel like it). I also make sure to take things easy on my legs, because I don't want to overtrain them during the cross-country season.

I don't really have a rep range or number of sets, but I try to keep my reps at 8-10 and my number of sets at 3-4.
 
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Might wanna check out some of the FBWs myself and other members have posted in the forums. Yours is lacking. There is no need for isolation of the calves (esp for a CC runner, I know our team runs hills and crap all the time) I wouldn't do chest presses and shoulder presses on the same day. also, since you are a runner and you should be doing squats and deads, there is no need for isolation of the core.
bah, let me just give you a sample one.

WorkoutA
parallel squat
bench
pullup
dip
upright row

Workout B
deadlift
Shoulder press
pullup
dip
seated row

If you want I can explain my exercise choices.
 
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overworks the delts.

You know, I read some of your old posts, some of the mmembers gave you fairly good advice and you still have an imbalance. Like I said, loook around the forum for FBWs
 
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