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  1. #1
    Registered User NJminute's Avatar
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    How to change up my workout routine? I think i hit a plateau.

    whats up guys, i need some help. my and some people were have a conversation about weight training, and one of them said that you have to change up your workout from time to time because your body gets used to the routine if you do the same thing for long. how can somebody change their workout? here is my routine.
    for each exercise, i do 3-4 sets for 8-15 reps for as heavy as i can go. currently cutting.

    monday-chest/triceps
    flat barbell bench press, inclined barbell bench press, pec flies, tricep pushdown, dips

    tuesday- back/biceps
    seated cable row, t-bar row, lat pulldowns (wide grip then close grip), deadlift, preacher curls

    Wednesday-legs
    squats, leg extensions, calf extensions

    thursday-off

    friday- shoulders and arms
    seated shoulder press, lateral raises, front raises, barbell shrugs, bicep curls, reverse bicep curls, tricep pushdowns, dips.

    sat/sun- off.

    please help me change my routine so i can keep making GAINSZZZ!
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  2. #2
    back with half the reps SDFlip's Avatar
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    Originally Posted by NJminute View Post
    whats up guys, i need some help. my and some people were have a conversation about weight training, and one of them said that you have to change up your workout from time to time because your body gets used to the routine if you do the same thing for long. how can somebody change their workout? here is my routine.
    how long have you been doing this?

    how have you come to the conclusion that you are at a plateau?

    are you tracking your weights/reps?
    Aye, infractions and I may behave. Ban, and I won't post... at least a while. And dying in my bed, many years from now, would I be willin' to trade ALL the days, from this day to that, for one chance, just one chance, to come back here and tell the mods that they may take my reps, but they'll never take... OUR RANT!
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  3. #3
    Registered User DeathBySquats's Avatar
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    I'd switch to a routine that hits each body part twice a week something like Push/Pull/Legs would be a nice routine to possibly look into.
    Maxes-
    Deadlift- 555
    Squat- 395
    Bench- 285
    TOTAL- 1235

    Road to 600 deadlift- http://forum.bodybuilding.com/showthread.php?t=162508021&p=1257902661&posted=1#post1257902661
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  4. #4
    Registered User GeneralSerpant's Avatar
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    Between the first two suggestions, I would choose the first.

    Based on your listed conditions, we would have to know more info to give you a workout revamp that would be more personally fitting to you. Any suggestions that we could make for you would be gradual since we don't know exactly how you've [responded to / progressed with] your current workout. A drastic change to your workout program would be counter-productive to your efforts so far, considering that your workout does look fine in the meanwhile.

    I would discuss more about your personal progress, then make discrete changes like adding a few more sets, raising the intensity, or moving closer/further away from intensity. You could add or take away an exercise here and there, to give more focus to a muscle [group] or exercise, respectively.
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  5. #5
    Registered User SkyHigh0's Avatar
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    In general, everything that puts your body out of it's comfort zone is good enough of a change. It could be anything, there's plenty of ways to do that. Just to name a few: increasing intensity by shortening rest time, mixing up reps/sets/weights, swaping to different exercises, drop sets, negative reps, supersets, forced reps, pyramid sets etc. Sometimes a good week off can also do wonders.
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  6. #6
    Time to Cut Hockey16z's Avatar
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    You could change the BB exercises to DBs.
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  7. #7
    Registered User nwalt001's Avatar
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    drastically change volume on many of your exercises, for example if you are doing 10-12 reps on something, go for a weight that you can only get 3-4 reps on, in addition try adding a bunch of additional sets for your first couple exercises.
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