Weight Training program

M

memol

0
Hey guys.. i have a question. ive been working out for almost 2 years now... and i do a whole-body workout 3 times a week(every other day) for 2 hours.... and i know everyone says u need to change ur exercises once in a while...
i heard that you need to start a new exercise and do it for a while until your body adapts to it, and after a while change it to a new one.. so i was wondering since i do a whle body work out everytime, should i lets say do a certain back work out on monday... and do a different back workout on wednesday on friday, and a different one on friday... and then do the same the next week?
My other question is how many exercises should i do for each muscle? Is it ok if i do chin ups ( which works back), rest a bit, and do upright row?
thanks so much
 
Its as easy as changing your specific exercises and/or set/rep scheme. You dont need to move into a split routine. Most routines are horizontally loaded, give vertical loading a shot, it will help bring your workout time down immensely.
 
2-3 compound exercises is said to be optimal, but with the frequency you're training at, you can get away with doing 1-2 compound exercises per muscle each day. As far as changing up certain exercises per day, you don't have to, but you can. You'll still get results if you keep up the same exact routine (without changing the exercises), as long as you change the exercises up after 4 weeks or so.

As for your last question, yes, it's okay to do the chin-ups, rest, and then do upright rows. As a warning though, upright rows can be dangerous and can potentially tear the rotator cuffs in the shoulders.
 
You must log in or register to reply here.
Back
Top