I have been working out hard now for two months and have gained 11 pounds and was wondering how long I should stay on the same program? I have heard that I should switch it up because the body gets used to doing the same thing and doesn't grow as much? don't know if that is true. how long do you guys stay on a program? I am going on vacation next week and when I get back might try adding some exercises to my routine if you more experienced tell me I should:) any suggestions would be greatly appreciated.
Generally, your body will adapt if you use the same program without changing any of the variable such as intensity, volume, or exercises. How long it takes someone to adapt to a particular program varies from person to person. You could always try adding a few more lifts per body part as you suggested or you could change up the rep ranges you are using. Also, you could try adding in something like drop sets to up the intensity. You could also just reduce your rest periods between sets. There are lots of adjustments that you can make to your current workout to keep your body guessing without creating a whole new routine from scratch.
What program are you on? You should stay on the same program until you cant progress anymore. Thats what this game is all about, continual progression.
thanks for the replies. I am doing the basic workouts in Arnold's encyclopedia. it seems to be working very well. I will stick with it.
Heh, Arnold's Encyclopedia. I've never heard of that before but i'd assume its just another ploy to make more $$$. I think what you are experiencing are newbie gains. Anything any newb does in the gym will yield results, although you'd most likely have better success with a better routine.
it is Arnold Schwarzenegger's the encyclopedia of modern bodybuilding. I do this.
bench press 4x6-8
incline press 4x6-8
pull overs 4x8-10
chin ups as many as I can
bent rows 4x6-8
dead lifts 3x10,6,4
standing calf raises 5x 15
barbell clean and press 4x 6-8
dumbbell lateral raise 4x 6-8
heavy upright rows 3x10,6,4
push presses 3x6,4,2
straight leg dead lifts 3x10,6,4
good mornings 3x10,6,4
barbell curls 4x6-8
seated dumbbell curls 4x10-12
close grip press 4x6=8
standing triceps extensions 4x10-12
wrist curls 5x15
reverse wrist curls 5x15
I do each wrokout three times a week and I do abs everyday. I have tried most of the 5x5 type workouts and really didnt grow this is the first time I have gained that much weight. I think I will just add and switch out some of the exercises to keep it interesting. any suggestions would be great thanks.
i change my routine every four weeks.
your posts are confusing . . . you said you've been working out for 2 months and gained 11lbs, but you also say you've tried 5x5 routines and didnt do well with them. So are you a true newbie or are you coming back after a layoff? Did you train with a 5x5 for a few months and then switch to Arnold's stuff for the last 2 months or have you switched programs within the 2 months you say you've been training?
sorry I know I have a hard time expressing my thoughts thru writing. I have worked out most of my life with no real results in that time I have tried just about everything. I had not been lifting for maybe a year probably more until 2 months ago when I started Arnold's routines. I always was told that for a hard gainer like myself lower volume would be best but this is the first time I have seen really any gains so I am very excited. I am going to stick with this routine and maybe just add in some different exercises because it seems to be working so well. I say I am a newbie because I still dont know as much as I should and obviously i havent gained like I probably should. thanks again for the replies and if anyone has any exercises that I might try I would love to hear them.
so if there are 2 workout and you do each 3 times a week....then your working out 6 days a week with only 1 day off from all that. Good luck keeping that up. I'm telling you though man, your just seeing newbie gains and would do much better on something like Rippetoe's Starting Strength.
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