I have been doing push/pull/leg workout for the last 5 weeks. How long do you stick to the same workout routine? What type of routine are you using? Thanks in advance.
carlosfromspain
:
There is no need to change it for the sake of changing it, in facr changing your routine too frequently is counterproductive.
You should change things in your routine when you have a reason to.
For example if your work/life schedule changes you can change your split to adapt to it, I use a different split in summer vs winter for example.
Or If an exercise has gotten stale, or you have an injury, or you changed gyms and have different equipment you may need to change exercises in the routine.
But try to stick to the same routine if its working until something isn't then you change it, or if you want to try sonething new.
Carphill007
:
I tend to change exercises around every 12 weeks. As other have said your muscles adapt with repetition but *some* variety is a good thing to hit the muscles slightly differently and to keep yourself from getting bored. Last night the smith was taken so we did dips for chest instead, and I got a hellaova better pump than usual so will prolly keep them in.
tom_porter
:
when you stop making progress maybe time to partial deload and then change up the order/sets/reps and/or muscle focus. I have a periodization schedule with mesocycles of 5 to 12 weeks. generally keeps from over working joints and ligaments.
StaneC
:
Whole body 3 times per week. I do some changes here and there ( cable lat raises/dumbbell up rows, cirls) but I do same major compound exercises for quite some 10 weeks now, leg presses, machine chest press, face pulls, lat pulldowns, db rows, machine dips,… I did add kettlebells.
Arthur.Sunny
:
I am using my own half split for about 10 months and train twice a week. However, I made some minor changes in the meantime, and some more changes will come soon.
No.Excuses
:
I’m adapting the plan only when I change the gym, or I suffer from
Injuries.
But I’m still following the same split and exercises for decades now 😶🌫️
cflanny
:
if one particular exercise is getting too strenuous or taxing in some way, or if I stop progressing in any meaningful way I might find a substitute exercise that targets the same muscles, but only rarely.
pah68
:
I've usually done a push / pull / legs split but a couple of months ago I started a split I saw on Rennaissance Periodization. He described it as a recovery split from memory and it goes like this.
Day 1: Chest, Triceps, Side Delts
Day 2: Legs, Biceps
Day 3: Rest or Cardio and Core
Day 4: Back, Biceps, Side Delts
Day 5: Triceps, Chest
Day 6: Legs, Biceps
Day 7: Rest or Cardio and Core
I've tweaked it a bit and added a Day 8 Deadlift....and upper back day.
So far, I'm enjoying it. My arms are making gains again. Lots of bicep work, but being a small muscle, they do recover quite quickly.
Another benefit is, it gives me the freedom to push a day back if I feel I need it without the guilt I had with the stricter PPL type splits.
Another change I made from the published RP version of this split was to swap in my favourite and 'go to' exercises that I know work for me. I've got some rotator cuff issues at the moment so am going easy on my shoulders.
Overall, this a fun split to tweak and try.
egonxm
:
I have 2 sets of push pull legs.
pull one has pull-up and hammer curls
pull 2 has chin up and preacher curls.
one has a focus on brachialis, other short and long bicep. both have Bayesian curls as a finish.
my routines have 8 to 10 exercises in them, minimum of 6, target is 8, very rare to get 10.
depends on how busy the gym is, how long I've been there, and fatigue.
I follow a few exercise guys, Jeff nippard, athleanx, rp strength. if I find a new exercise, try it. if it works (feels right) swap something out.
if I'm not enjoying it, I bail. I'm not a martyr. I don't have to be there, I choose to be there. if I make it chore, I'll find excuses to skip.
jasperhaletwilght
:
Is it working? thats the first question, is it worth it, do you feel good and is there a need to change it, find what works foe you theres no need to change what works remember you dont need to fix something that isnt broken! stay strong!
21 comments
You should change things in your routine when you have a reason to.
For example if your work/life schedule changes you can change your split to adapt to it, I use a different split in summer vs winter for example.
Or If an exercise has gotten stale, or you have an injury, or you changed gyms and have different equipment you may need to change exercises in the routine.
But try to stick to the same routine if its working until something isn't then you change it, or if you want to try sonething new.
Injuries.
But I’m still following the same split and exercises for decades now 😶🌫️
Day 1: Chest, Triceps, Side Delts
Day 2: Legs, Biceps
Day 3: Rest or Cardio and Core
Day 4: Back, Biceps, Side Delts
Day 5: Triceps, Chest
Day 6: Legs, Biceps
Day 7: Rest or Cardio and Core
I've tweaked it a bit and added a Day 8 Deadlift....and upper back day.
So far, I'm enjoying it. My arms are making gains again. Lots of bicep work, but being a small muscle, they do recover quite quickly.
Another benefit is, it gives me the freedom to push a day back if I feel I need it without the guilt I had with the stricter PPL type splits.
Another change I made from the published RP version of this split was to swap in my favourite and 'go to' exercises that I know work for me. I've got some rotator cuff issues at the moment so am going easy on my shoulders.
Overall, this a fun split to tweak and try.
pull one has pull-up and hammer curls
pull 2 has chin up and preacher curls.
one has a focus on brachialis, other short and long bicep. both have Bayesian curls as a finish.
my routines have 8 to 10 exercises in them, minimum of 6, target is 8, very rare to get 10.
depends on how busy the gym is, how long I've been there, and fatigue.
I follow a few exercise guys, Jeff nippard, athleanx, rp strength. if I find a new exercise, try it. if it works (feels right) swap something out.
if I'm not enjoying it, I bail. I'm not a martyr. I don't have to be there, I choose to be there. if I make it chore, I'll find excuses to skip.