When you need to change your workout plan?

fitness

Changing your workout can cruel diverse things to diverse individuals. Are we talking approximately utilizing all modern works out or strategies, or basically adjusting a couple of components just like the number of reps per set or the rhythm used? I arrange little changes weekly. My clients seldom rehash the precise same week of preparing. We will include or evacuate sets, alter the rep plans, or indeed change the beat a bit. But inside a preparing stage, this can be done without changing the works out or the zone of preparing. …..

For example, we can change the set/rep scheme to something like this:

  • Week One: 8/6/4/8/6/4
  • Week Two: 7/5/3/7/5/3
  • Week Three: 6/4/2/6/4/2
  • Week Four: 5/3/1/5/3/1

Or we can change how the reps are performed:

  • Week One: 3 sets of 6 with a 5 second hold at the position of greatest tension
  • Week Two: 3 sets of 6 with a 6 second eccentric/negative phase
  • Week Three: 3 sets of 6 with a 3 second hold at the position of greatest tension
  • Week Four: 3 sets of 6 normal reps

Or we can even add intensification methods:

  • Week One: 3 sets of 8-10 reps, 1-2 reps short of failure
  • Week Two: 3 sets of 8-10 reps to failure
  • Week Three: 3 sets of 8-10 reps to failure, rest 15 seconds, then as many extra reps as possible (rest/pause)
  • Week Four: 2 sets of 8-10 reps to failure, rest 15 seconds, then as many extra reps as possible (rest/pause), then hold the position of highest tension for as long as tolerable

But if you’re talking about changing the whole training program, 3-4 weeks works best for most. That doesn’t mean you need to change everything though.

For example, let’s say that you want to use a 5/3/1 plan. Each training phase lasts 4 weeks (5-3-1-deload).

After your deload, you’d start a new phase on the big basic lifts, but with adjusted weights. And you go on like that until death do us part.

I personally would plan changes in assistance exercises with every new phase. In other words, keep up the four main lifts of the 5/3/1 plan, but change the assistance movements every 4 weeks.

I believe that the longer you stay with a certain workout, the less effective it becomes. That’s why I always have some elements of change from week to week.

But changing the exercises too often can also limit your gains because you never become efficient in a movement. To make it simple, change some of your exercises every 3-4 weeks and alter the way you do your sets or reps weekly.

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