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  1. #1
    AndyLausmax AndyLausmax's Avatar
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    How Often Do You Change Your Fitness Programme?

    I change/tweak mine every 10 weeks or so to avoid the dreaded fitness plateau. How about you guys?
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    Registered User TAWS6's Avatar
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    When I get bored. I don't gain squat nowadays no matter what program I run.
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    Moderator SuffolkPunch's Avatar
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    Only if I change goals. I have basically the same layout for hypertrophy goals which only changes when I switch exercises for close variants. Changing a whole routine is far too scattergun for my liking. Remember why you are doing it - to overcome repeated bouts effect - but you only need small changes to do that. or deloading and resetting volume.
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    Weak and foolish OldFartTom's Avatar
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    I've had my fitness derailed for so many reasons, from job loss to family illness to Covid lockdown, injuries, all sorts of reasons. I've had all kinds of reasons in the last few years my progress stalled but never "the dreaded fitness plateau".

    If you find a progressive program you enjoy that meets your goals and has some kind of basic periodization, you shouldn't ever hit plateau.

    At least not until you're advanced enough to benefit from being overseen/mentored by a coach (I don't mean an average gym PT) but at that point you have a coach to guide you.

    Look at a good periodized long term program suitable for your goals.
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
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    Registered User WolfRose7's Avatar
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    Define change?

    Does changing a lift variation count? In that care every 3-6 weeks
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    Registered User TheShadowMan's Avatar
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    I like to alternate between two full body routines periodically, neither using the same exercises. For example in one session i'll use romanian deadlifts supersetted with lying leg curls for hamstrings, and in the other session i'll use good mornings supersetted with standing leg curls for that area.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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    Registered User AndyBendy's Avatar
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    Swap between different exercises/variations? Whenever I feel like an exercise is not working for me very well and I'd like to try a variation/substitute for it.

    Completely change programs? I've been running a PPL designed by me, while inspiring from other PPLs from great sources, for 6 months now. Still making progress. Dont plan on changing it anytime soon, if not ever. Unless I change my goals from bodybuilding to something else of course.
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    AndyLausmax AndyLausmax's Avatar
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    Originally Posted by WolfRose7 View Post
    Define change?

    Does changing a lift variation count? In that care every 3-6 weeks
    For the sake of avoiding the dreaded fitness plateau, change could mean overhauling a fitness programme completely. It could also changing some of the exercises, the sequence of the lifts, the angles or variations of the lifts, or even the speed of your lifts. As long as you're not doing the same things for weeks on end.
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    Registered User air2fakie's Avatar
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    Originally Posted by AndyLausmax View Post
    For the sake of avoiding the dreaded fitness plateau, change could mean overhauling a fitness programme completely. It could also changing some of the exercises, the sequence of the lifts, the angles or variations of the lifts, or even the speed of your lifts. As long as you're not doing the same things for weeks on end.
    The "dreaded fitness plateau" doesn't care about you as much as you think. It only takes minor changes here and there to avoid it.
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