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When should I change my workout routine?
Never! Well, I'm just kidding. This is actually another big mistake that many people make. They continue to do the same routine over and over again, day in and day out.
That will work fairly well for a beginner who is just getting started in weight lifting, and you will notice some improvement, but after about 6 to 8 weeks you will begin to plateau.
Your muscles need to be "shocked", or challenged in order to stimulate them. On the other hand, your muscles also need to adapt to and improve with the increasing weight.
By that I mean you need to give your muscles an opportunity to get stronger and you want to be able to increase the weights on the same exercise and see what the maximum amount of weight is that you can actually lift on that same exercise.
For that reason you don't want to change your routine every time either.
"So what's the bottom line then? How often do I need to change my routine?" A good rule of thumb to follow is to keep your routine relatively the same for about 6 to 8 weeks, then make a few changes.
"What exactly is meant by change the routine?"
The most effective way to change your weight lifting routine is to do some totally different exercises. Let's say for example that for your leg muscle workout you've been doing leg presses, leg extensions, and lunges. For a complete change you can switch to squats, leg curls, and abduction (for the outer thigh).
Other changes may include:
- Switching from using free weights to a machine for a particular exercise.
- Doing 4 or 5 sets instead of just 3.
- Switching the order of your exercises. Instead of training your chest, biceps, back, legs, shoulders, and triceps, you can do just the reverse.
The possibilities for altering your weight lifting routine are endless, which brings up another point: There is no wrong routine, but your form and/or technique can most certainly be wrong!
Always remember to use a slow, controlled motion. Don't use momentum or "jerk" the weights as you perform your reps.
It should take you about 2 to 3 seconds to lift or push the weight (called the positive) and 3 to 4 seconds to lower it (called the negative). That's right, it should take you a bit longer to lower the weight than it does to raise it.
Most people tend to do the opposite, and that's why you see many of them using momentum and jerking the weights around. You aren't using your muscles properly when you do it like that.
And that's really all there is to it! As you can see, it isn't all that difficult to get started with a strength training program. What it does take is a commitment.
If you're willing to make a commitment and be consistent with your weight lifting program, I guarantee that you'll succeed and notice considerable changes in they way you look and feel.
With that said, take a moment now and review the main areas surrounding a successful strength-training program:
- The optimal strength training routine should be performed 2 to 3 days per week.
- You should start out by doing 2 to 3 sets for each exercise.
- Lift a weight that will fatigue your muscles in 8 to 12 reps.
- Change your routine about every 6 to 8 weeks in order to prevent plateauing.
- Always use proper form: slow, controlled movements without jerking the weight or using momentum.
- And most important, be sure to visit your physician and get a physical so you'll know for sure that you have no medical conditions that will prevent you from safely participating in a strength training routine.
There you have it, a basic introduction to the world of strength training and weight lifting.
So give strength training a try. You have absolutely nothing to lose (except maybe some fat) and everything to gain.
<< Part 7
About the author:
Kevin Valluzzi is the owner of A&B Fitness, an in-home personal training company
located in northern New Jersey. He holds a degree in Exercise Physiology and is
certified by the American College of Sports Medicine as a Health & Fitness
Instructor.
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