Switching it up

[marine newbie]

I know that I need to switch up my workout routine in order to throw my muscles off, but I don't exactly know how to do it.

I started a cycle of 400mg of test enanthate a week, and 300mg of Deca. The first 2 weeks I worked 2 muscle groups a day, each twice a week. Chest and tris mon and thurs, bis and back tues and fri, and shoulder legs wed and sat. I run 2 to 5 times a week for an hr, and throw sit ups in a few times a week, oh, and I do forearms with bis. The last 2 weeks I kept it the same except I'm doing different exercises, every single exercise I did the first 2 weeks is different from what I've done the last 2 weeks.

My question is what do you guys suggest in order to properly "switch up" my workouts? I get frustrated when my buddies just want to throw in some different exercise out of nowhere, I would like to follow a certain structure as much as possible. for the next 2 weeks (week 5 and 6) is it okay to do what I did weeks 1 and 2?

At what point should I switch up what muscle groups I workout together??

Thanks so much for the help.

[Bulkn]

i stick to the same excercises for a few weeks, adapt, then switch things up- new excercises or just change the order i do them. seems to be working. The smaller muscle groups i change every few weeks but something like chest i like to stick to the same thing for 1.5 - 2 months. Or just switch up when u feel like your not making any more progress.

[dj_pacman51]

Throw in 100's for a week. That outta shock the system. My friend is a personal trainer and for a week we'll throw in 100's into the workout. For example, on leg days throw in 100 reps at 1 set on leg press. Medium light weight of course. Dont do it all the time tho. Also...try supersets.

[eatrainrest]

Throw in 100's for a week. That outta shock the system. My friend is a personal trainer and for a week we'll throw in 100's into the workout. For example, on leg days throw in 100 reps at 1 set on leg press. Medium light weight of course. Dont do it all the time tho. Also...try supersets.

??i dont see the methodology behind that... work with facts
body adapts around 8-12 weeks
try to fully adapt a certain training regimen
example first 8-12 week segment do different exercises and/or different splits based on preference and change from high to low rep ranges in the next workout plan

[urbanbody]

Ya keep to the same for 3 months then switch up exercises and reps.

[marine newbie]

thanks for the advice, I'll try that. I do 3 to 4 sets per exercise, how many exercises do u guys recomend per body part? 4? 5? is 3 completely horrible? When I feel an exercise real good I do 4 sets, other than that I just do 3, thanks again for the advice!

[bucks_243]

Throw in 100's for a week. That outta shock the system. My friend is a personal trainer and for a week we'll throw in 100's into the workout. For example, on leg days throw in 100 reps at 1 set on leg press. Medium light weight of course. Dont do it all the time tho. Also...try supersets.

Not my post but I was having the same problem as Marine. Thanks for the tip! I did 100's tonight on Bench and bi's freakin DESTROYED me. That was just what I needed to get outta this pleatu Feels like I'll have DOMS tomorrow, I have't had that feeling in a while.