question

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, parth, stuward

Post Reply
Gsus
Rookie
Rookie
Posts: 43
Joined: Sat Apr 29, 2006 11:18 pm

question

Post by Gsus » Sat May 05, 2007 4:44 pm

i was wondering if changing exercises every week is a good thing so your body doesnt adapt to it. ie doing barbell bench press the first week and the next week u could do db bench press. one week dips the other week skull crushers

Scott Ismari
Novice
Novice
Posts: 86
Joined: Wed Dec 21, 2005 4:55 pm
Location: Illinois
Contact:

Post by Scott Ismari » Sat May 05, 2007 7:51 pm

there is a difference between adaptation and stagnation. When a body gets used to something it adapts and thats not always a bad thing. You can always promote growth by changing the amount of weight you use or the number of reps preformed on a given exercise w/o having to radically change your routine. You can adapt to something and still gain.

stagnation is when your body no longer produces results from a particular exercercise..then its time to change...its called the law of diminishing returns. You do not need to change an exercise every week to keep progressing, in fact if you change too much, its just as bad as not changing enough. You dont give your body the time to adapt to that exercise and produce significant results.

The average time is usually about 2-3 months before you stagnate and that depends on the person and their ability to recover and the intensity they put into a workout.

Ryan A
Member
Member
Posts: 667
Joined: Mon Dec 19, 2005 9:41 pm
Location: Davis, California
Contact:

Post by Ryan A » Sun May 06, 2007 12:17 am

It depends on how long you've trained. Generally, the more experience lifters have done it all in terms of exercises and so the "new stuff" is not as new to them so they need to change more regularly. Some of these guys will vary their core exercises in some small ways like stance or type of bar they use, every week. A beginner can probably get away with doing the same thing for 6 months to a year on everything and still get progress. A intermediate lifter might find the most success keeping the core exercises the same and varying the assistance exercises every 1-2 weeks or even each workout.

You need to keep a log and find out what works for you. Unless you are really advanced intermediate or advanced, you don't need to vary stuff like squats and bench press. Keep these the same and vary other stuff, but give yourself a chance to learn a movement. If you have never done a movement before, you should probably start light and work up to a max over a 3-6 week period. The next time you come back to it, you might want to only keep it for 2-4 weeks.

Variation is good to keep your body from getting stagnant as Scott said. You also need consistency to learn the movements and teach the body to grow. If it is working, I would stick with it. Even when it quits working, changing the rep scheme can often be enough variation to keep things going.

Hope that helps. The best thing you can do is keep a good log and figure stuff out yourself.

User avatar
Ironman
Site Admin
Site Admin
Posts: 3991
Joined: Tue Jun 06, 2006 11:40 am

Post by Ironman » Sun May 06, 2007 3:47 am

I change, reps, intensity, volume and things like that more then anything. I change isolation stuff, much more then basic compound lifts. With some things the only difference is dumbbell to barbell or a different grip.

Post Reply