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Snail · Joined: 18 Apr 2008 Posts: 16 Location: Canada

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?

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 715

3-6 weeks

swanso5 · Posted: Fri Apr 25, 2008 2:11 am Post subject:

change workouts after you've 6 repeats of the same workout, regardless of what your split you're using...if training each muscle 1 week 9why would you though?), than that will be every 6 weeks etc

i'm almost certain that you have not "hit your limit"...what have you / are you doing now?

Snail · Joined: 18 Apr 2008 Posts: 16 Location: Canada

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 my workouts have been just experimentations and such for the past three months or so. My 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 my 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.

Boss Man · Posted: Fri Apr 25, 2008 4:46 pm Post subject:

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.

swanso5 · Posted: Sat Apr 26, 2008 3:01 am Post subject:

- you should do full body workouts..the body is not made to handle 6 days of wt training
- 2 arm but one leg day? ridiculous...
- the old "2 - 3 exercises for 3 x 8 - 12 reps" is as outdated as slavery...train movements not muscles
- do the waterbury method by chad waterbury

Snail · Joined: 18 Apr 2008 Posts: 16 Location: Canada

Thanks for the feedback guys. I'll definitely stick to your advice Boss Man, and I'll also look into the recommended method that you provided swanso5!

I'm finally making gains. Since my last post here I've gained a bit; weighing in at 161. I'm positive it isn't all fat gain as I watch what I eat.