Click Here to Sign Up for Your Free Muscle Building Magazine

Changing Up Your Workout Routine

Why Change Workouts?

By Fig

Of course like all workouts your body will become used to it. When I cannot gain any more from this workout I change to a more grueling workout that puts my body on the edge of over training. When that workout goes stale, usually from over training which isn’t very hard to do, I go back to this one. Remember there is no one perfect workout you can use your whole life. Your body will get used to it. Ever do someone else’s workout and find out that you are usually weaker that day. Well, that’s why you switch your workout up to ever-more challenge your body. I try to read up on scientific ways of building muscle, and have found out that if science can’t back it up then don’t do it. One thing I have been looking at has been periodization. Periodization is basically in easy to understand terms "You work a body part light one week and then you work it heavy the following week". I have read about 5 different versions on this and that’s what they all boil down to. Some other workouts suggest that you work out smaller parts of the body twice as much as the larger ones. Tell me if I am wrong, but if I work bench I am also working out on my shoulders and triceps too, correct? So then they are already getting more than enough work then. I firmly believe that periodization training works, I just don’t like the way it is presented. Like I’ve said weight lifting is not a difficult thing to accomplish.

So take this chart into account when you do your training. If you go real heavy you must then realize you might not need to do as much in the gym that day because your body’s muscles are taxed already. For example, do 5 sets heavy and then maybe 2-3 concentration sets. Sorry to bring this point in again but I have to, "you must do a light workout for one body part and then a heavy workout like so below". Heavy workouts take a lot out of your body. That's why you add a light day. I am not saying that on a light day you lift like a puss. If you go to the workout section you can see an example of my light and heavy bench press routine. Light day workouts should have more sets and reps and only go up in weight to 80% of your heavy days most heavy weight (Not your max weight). Your heavy day weight should be 80 to 90% of your 1 rep max.

day 1- Chest -light-- day 5 -Chest--Heavy

day 2- Legs -Heavy-- day 6 -legs--Light

day 3- Arms -light-- day 7 -Arms--heavy

day 4- Shoulders Heavy-- day 8 Shoulders Light

**Notice I have left the days off out.

Maybe it's not your workout that has gone stale, maybe it's you. Here's a checklist I want you to fill out so you can see if it is not you:

Are you drinking enough water? (are you urinating once every 2 hours? then NO)

Are you eating good food? (potatos, tuna, good 4 course meals, lots of fresh fruit and veggies)

Are you over doing it on aerobic activity?

Are you over training? Over training can be anything from not getting sufficiant rest at night to starving yourself.

Are you taking your normal dose of supplements?

Do you need a mental break from the gym? Some days I don't feel like going to the gym. So instead of forcing myself to go I take a day off.

Have you been drinking a lot of alcohol lately? HUMMM?

Have you been rushed lately to finish your workout due to school or your job?

Has it been real HOT in your gym? High heat indexs mean a loss in strength.

Have you kept a training log to see if you are at a plateau?

I hope that checklist helps.

Click Here to Sign Up for Your Free Muscle Building Magazine