Same workout for 3 weeks or switch weekly?

[YoungGunsNY]

I know a body adapts to a workout in about 3-4 weeks time.

So I figured I should let my body adapt by doing the same exact workout, using almost the same weight (either add 5-10 pounds or do more reps).

The goal is to let my body adapt and then change it once it's adapted to one way of working out for a more drastic shock/surprise to further muscle growth.

However, I talk with a bodybuilder from time to time in my gym who has already gave me great information, and he advised to switch the workout every week.

I understand the body will never truly adapt, but is that better for you - or to adapt and then switch for more of a shock?

I like to follow the same exact workout routine for 3 weeks - do one week of complete random workouts, such as supersets and drop sets, and then do 3 weeks of another workout routine.

[The.Student]

I too prefer to keep my workouts for more than a single week. If you're consistently upping the weight while still keeping the workout the same the intensity (shock) is still there. And if you're giving it your all each week I believe you can keep the same workout for 2-3 weeks, or even 4 and still achieve good gains.

I know this has worked for me, but I also would like to know what others have to say on the subject.

[jypoll]

I would stay on same workout at least 3 weeks just so I can see If I have improved at those exercises I usually switch every 3-6 weeks

[terraj]

If you are gaining why would you change?

You change when you no longer gain IMO.

Some methods call for progressive overload, in this case you would not change until you could not increase weight.

[YoungGunsNY]

If you are gaining why would you change?

You change when you no longer gain IMO.

Some methods call for progressive overload, in this case you would not change until you could not increase weight.

Well, I'm not on any AAS or pro-hormones, so the gains aren't packing on quickly or anything. If anything maybe an extra rep or so in a week, but that's pretty much it for 'gains' with a workout.

I'm not worried about strength - I could give a crap less if I'll never be able to bench 400 pounds or more, but I know I will eventually (I'm only 19 pushing 315 when I maxed out a while ago).

I'm looking for muscle mass gains - and since I look at myself all the time - I'll never truly notice within a weeks time if I did make any gains.

So, scientifically - is it best to stick with a workout for a long period of time, 3 weeks to adapt and then change, or always change?

How I change it - I still follow the same rep scheme (6 minimum reps - 12 maximum reps), same workout:set range (5 workouts: 3-4 sets), but I'll change the workout splits, the workouts, and the order I do them in, and focus on what part of the muscle I want to hit (more on back thickness instead of width, etc).

My split for weeks 1-3 (targeting arms)
s: rest
m: back & bis
t: chest & tris
w: rest
t: bis & tris
f: legs
s: shoulders

week 4 (superset week) was the same, except no bis with back, nor tris with chest

weeks 5-7 (anabolic recovery with 3 days of rest)
s: rest
m: chest & bis
t: legs
w: rest
t: shoulders & tris
f: rest
s: back

For instance weeks 1-3, my chest workout was
3 sets of incline barbell (warm-up not included)
3 sets of flat dumbbell
3 sets of flat dumbbell flyes
3 sets single-arm cable extensions (downward)

week 4 was a 'shock' week with all supersets
4 sets of pre-exhaustion flat dumbbell flyes & flat dumbbell bench (10 reps of flyes - followed by 4 sets of increasing weights until failure)
3 sets of incline barbell & cable extensions downward
3 sets of decline barbell & cable extensions upward
^that workout left me really really sore like a bitch for 3 days

weeks 5-7, (on week 5 now) is now chest & bis
3 sets of flat dumbbells w/3rd set as a heavy drop set(warm-up not included)
3 sets of incline dumbbells
3 sets of decline dumbbells
3 sets of cable extensions upward

[terraj]

So, scientifically - is it best to stick with a workout for a long period of time, 3 weeks to adapt and then change, or always change?

You look good in the Avi, and that bench max is respectable.

There is no one way to do this stuff, each will have thier own best path for results.

My point was -change when it is needed due to gains stalling and not because someone else trains that way. Why would you change in 3 weeks if you are still gaining?


I like change myself, I recently went for a 4 day split to a 2 day split......a bit a shock to body I tell you. However the 4 day split I ran for 5 months and got some good gains from it, it was progressive overload....looking back at it and reading my log book tells me that I plateaued after 4 months, but still it was a steady and solid 4 months....

[YoungGunsNY]

You look good in the Avi, and that bench max is respectable.

Thanks for that man

I like change myself, I recently went for a 4 day split to a 2 day split......a bit a shock to body I tell you. However the 4 day split I ran for 5 months and got some good gains from it, it was progressive overload....looking back at it and reading my log book tells me that I plateaued after 4 months, but still it was a steady and solid 4 months....

So you stayed with the same workouts in the same order for 5 months? Like flat barbell then incline barbell, etc ..

However - that seems to be a strength training way of thinking, so I thought...

I'm looking at my log for chest now - and I see that the second week almost looks exactly like the 1st, but in the 3rd week, my reps for my last sets for 2 workouts (heaviest) went up by 3 reps (flat dumbbells & dumbbell flyes) ... I'm not too satisfied with that though because it's not going from 2 reps to 3 reps - it's going from 6 to 9 or 8 to 11...

I like to generally stay above 6 reps for my workouts. My first workout will go to 12 reps no matter what - it won't really be a failure set - but it's not a walk in the park... the second set will be to failure aiming for 12 reps, usually hitting 10 or 11, and the third set to failure aiming for 10 reps usually hitting 7 - 9.

I don't like to train for strength too much because I never like to sacrifice form - I emphasize STRICT form, I'll drop weight if my form's fuzzy... when I train heavy - with reps under 8 - I notice my form goes out of whack...

[6ft5]

I stick to keeping the basics lifts for a few weeks with progresive weights and change up secondary lifts. After that ill work ss, dropsets, pre exoust. Then I'll change my basic usualy when I see my(let's say for bench) my flat bench is worn me out and I have a choice in lower or upper ill pick the lagging of the 2. Then ware that out then go to lower. After all that(couple months) ill do all bb work to bring it all together or all dumbells to makeem all rounder. Everyones diffrent. Seems I'm rambling lol. Goodnight!