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How often should I change my exercise routine
byAs a young and inspired weight trainer, I was always on the look out for any information about adding more strength and muscle mass. I would try any workout with varying types of repetition schemes and set variations. You name it, super sets, giant sets, pre exhaust, down the racks, high reps, low reps and every thing in between.
However, if there was one question that I always had in the back of my mind, it was How often should I change my exercise routine? You see, this question was a critical question because, at the time, I didn TMt really know when or how to change my exercise routine that would benefit me. I knew that changing up my exercise routine was very important but I just couldn TMt put it all wholesale nba jerseys together.
At the time, I was reading articles and advice from top experts saying that it was absolutely crucial to change up your exercise routine at certain stages for optimal results and not to do so, was an invitation to overtraining. There was all kinds of advice from top body builders the change up your routine every 2 weeks, or 4 weeks, or 6 weeks. One top body builders said that he would change his workout routine every workout!
Well, I tried changing my workouts every 2 weeks, 4 weeks, and 6 weeks and you know what, it wasn TMt what I was expecting and I didn TMt get the results I was looking for. You see, the workouts didn TMt work very well for me because I would start a new routine and just when I was starting to get stronger, it would be time to change up the routine. Now, at the time, I didn TMt know that this was a bad thing.
You see, what I didn TMt know, was that the human body needs time to adapt to new movements wholesale jerseys and the stress that these new movements place on the body. By the time my body got used to the new movements and I started to get stronger, I would keep with the advice from the experts and change up my routine. By doing this, I would basically start the process all over, missing out on the huge opportunity of getting stronger with the original routine. Not good.
Over time, I realized that I was breaking the number one rule in weight training. That rule is:
If what your doing is working, keep doing it
When one routine was working, I would try and change it up, on the assumption that the change would be better than the results I was getting from the original routine. Wrong thinking. What I should have been doing was to keep with the routine for as long as it was working, and:
Adjust the non compound exercises such as the pec deck and concentration curls or any other isolation exercise to change up the monotony of the routine This includes super sets and other techniques;
Always keep core compound exercise in my routine and perform them first and foremost;
Add more rest to my routine to match the increase in strength gains;
Add more nutrients to my daily diet to match the strength gains;
Generally, my routine doesn TMt change and the only adjustments I TMll make to my program are for non compound exercises. However, there are times when I will change my routine up when I TMve completed my main workout cycle or, to throw in a couple of weeks of super sets. However, I will never hang my hat on the assumption that this change will be the core of my routine. I always keep my core exercises in the routine. It all depends on my goals.
For example, let TMs say I want to add muscle mass and burn body fat. Right away, I TMll know that this program will take at least 20 weeks or so to complete, depending on my current condition. What I will do is lay out my mass and strength routine for 12 weeks with a specific strength goal in my compound movements such as the squat and dead lift.
Once my 12 week mass routine is complete, I TMll take a 1 2 week break and than shift my attention to a cutting program that will take anywhere from 10 to 12 weeks depending on my condition. My weight training program will change up when I start this new program in order to burn body fat and keep the muscle mass I TMve built up in my strength routine.
So, to answer the question: How Often Should I Change My Exercise Routine?
Here are some points to remember:
Start with a routine that is conducive to your goals and aspirations. Whether it be to build strength and muscle mass or to burn fat, have a routine in place with exercises, sets, and cheap jerseys free shipping repetitions;
Have a specific time frame in which to reach those goals. For example, let TMs say I want to add 30 pounds to my bench press. What I would do is lay out a 12 week plan that will help cheap nba jerseys china me reach that goal;
Keep a weight training journal and closely monitor your progress with the routine;
If your just starting out, your going to be doing some trial and error but remember, keep with a routine that matches your stage of development. Never try and do Ronnie Coleman TMs routine if your new to weight training;
In my opinion, the only changes you should be making to your program are exercises that are not vital to your goals. Opting for isolation exercises instead of compound exercises as your main movements in a strength and mass program is not a good idea;
Give the routine at least 6 to 8 weeks before you start making changes. Ideally, a 12 week program is sufficient before you need to take a 2 week break to give your body a rest. Once this is complete, try another routine or program;
Adjust your dietary habits to your program. I TMm going to let you in on something. Generally, if a program isn TMt working, it TMs because of poor dietary habits (9 times out of 10). Always, and I mean always eat right and according to your goals and program to get the most from your efforts;
Always stop training if you feel anything remotely associated with injury. For example, let TMs say you feel a little pull in your shoulder and chest from a heavy bench press that doesn TMt feel like the normal muscle burn, stop training immediately, go to the showers and go home. The next time your in the gym, never go heavy on that movement and start very light and listen very closely to your body as you add more weight.Articles Connexes：
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The defending Super Bowl Champion Seahawks had to rally from a 16 0 deficit to beat the stubborn Green Bay Packers 28 22 in overtime, and will represent the NFC on Super Sunday. Surprisingly, four of the last eight NFC Championship games have gone into overtime.
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NFL Championship Sunday breakdown
Seattle Seahawks 28, Green Bay Packers 22 (OT): at Seattle This game was a strange one. It started out sloppy, and ended with more drama than one fake oakleys outlet could hope for. The Seattle offense was in self destruct mode early on, but the stout Seattle defense forced Green Bay to settle for early field goals instead of touchdowns. Due to Seattle miscues, the Packers found themselves in prime scoring position twice, early in the 1st quarter. After Seattle’s super cornerback Richard Sherman intercepted an Aaron Rodgers pass in the End zone, Green Bay cornerback Ha Ha Clinton Dix returned the favor just three plays later. Dix intercepted Seattle quarterback Russell Wilson, replica oakleys and returned the ball to the Seattle 23 yard line. Green Bay was able to get themselves into a 2nd and goal from the Seattle one yard line, but were unsuccessful in punching the ball into the End zone, and had to settle for a field goal. On the ensuing kickoff, Doug Baldwin fumbled, Green Bay recovered, and fake ray bans outlet started a drive from the Seattle 23 yard line. The Green Bay drive again ended with a field goal, as they were again thwarted at the Seattle one yard line. Where it could have been 14 0, it was 6 0.
The Packers did score a touchdown to take a 13 0 lead at the end of the first quarter. Late in the 2nd Quarter, Green Bay had 4th and one from the Seattle 22, but elected to kick a field goal. They took a 16 0 lead into halftime. The two cheap replica oakleys teams had combined for six turnovers in the 1st half. The wasted points would come back to haunt the Packers.
The 2nd half was a completely different game, as the Green Bay offense began to bog down, and Seattle running back Marshawn Lynch began to shift into beast mode. Seattle used a bit of trickery to finally get on the board. Still trailing 16 0, they lined up for what appeared to be a 37 yard field goal attempt, but holder Jon Ryan stood up and threw fake oakley sunglasses a 19 yard fake oakleys outlet touchdown pass to offensive tackle Garry Gilliam to cut replica Christian Louboutin the lead to 16 7. The score was still 16 7 as the two teams began a most memorable 4th Quarter. In the final 15 minutes, Seattle imposed it’s will on the Packers, thanks mainly to the running of Marshawn Lynch.
In the 4th Quarter, Green Bay kicked an early field goal to take a 19 7 lead, which they would take into the latter stages of the game. In fact, they were still leading 19 7 with less than three minutes left in regulation time. Unfortunately, for the Packers, Lynch would have key runs of 13,11,14, and 24 wholesale nfl jerseys yards in the 4th Quarter. The 24 yard run, was for a touchdown with gave Seattle their first lead of the game at 22 19. Lynch’s go ahead score was the culmination of the one of the wildest finishes ever.
The improbable began to unfold when Wilson scored on a one yard Cheap Michael kors Store run with 2:09 to play to cut the Packers’ lead to 19 14. Seattle then cheap fake ray bans recovered an onside kick, and had the ball at their own 49 yard line. The Marshawn Lynch heroics took place just four plays later. Seattle also converted the 2 pt conversion to put the lead at three points, which meant it would take a touchdown to beat them in regulation time. Green Bay did have time to drive into position for a game tying field goal, but the damage had been done and the momentum was on the side of the home team. The teams had combined for 18 points fake oakleys in the final 2:09 of regulation time.
Seattle won the coin toss and had the ball to start the overtime period. Seattle wound up starting from their own 13 yard line, but it would only take six plays to find pay dirt. The final three replica fake ray bans outlet oakleys plays were; Julius Peppers sacking Wilson, Wilson hitting Doug Baldwin for a 35 yard gain on a 3rd and 7 from his own 30 yard line, and then Wilson hitting Jermaine Kearse on a 35 yard touchdown pass to win the game.
Six plays, 87 yards, in three minutes and 19 seconds. Seattle QB Russell Wilson was moved to fake oakleys outlet tears during his postgame interview. Despite having thrown four interceptions on the day, Wilson had Christian Louboutin outlet come through when it mattered most. As has been said, never underestimate the heart of a champion.
New fake oakley sunglasses England Patriots 45, Indianapolis Colts 7: at New England This was a complete thrashing. Sometimes there are little nuances and freak occurrences which indicate a game like this was not quite as one sided as the score indicates. cheap oakley sunglasses This was not one of those games. The cheap fake oakleys Patriots jumped on the Colts early and often. The Patriots took a 14 0 1st Quarter lead, and though Indianapolis would narrow the lead to 14 7, the game was over. 31 unanswered points later, the Patriots were on their way to the sixth Super Bowl of the Tom Brady era.
The versatility of the New England offense is evident when looking at the last two playoff games. Just one week after they beat Baltimore 35 31 by abandoning the run game, and having Brady throw the ball 50 times for 367 yards and three touchdowns, cheap replica oakleys they came out and ran wild against the Colts. Pats running back LeGarrette Blount shredded the cheap jerseys Colts defense for 148 yards and three touchdowns. Last week against the Ravens, the Patriots only had 14 total rushing yards. New England can and will, do whatever it takes to win.
Looking at the complexities of the New England offense, and the “Legion of Boom” Seattle defense, Feb. 1, 2015 has all the makings of a truly epic Championship game. Indeed, Super Bowl XLIX should be a classic.
Charles E. Smith, Jr. loves all sports. Born in Los Angeles, CA. Played and/or coached ice hockey, 1975 present Credentialed member of NHL media since 1994. Created the TV sports talk show ‘INSIDE SPORTS’ in 1995. Wrote weekly sports column for San Gabriel Valley Examiner for 2 years. TV broadcast analyst for ECHL’s Long Beach Ice Dogs (now Ontario Reign) from 2004 2006Contact me
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