How often should I change my program bodybuilding training

You are one of those who train on the same program every day in day for decades? Or change your training bodybuilding regimen faster than ending with a can of protein?

• How often do you need to shock your muscles?
• Muscle Building Basics
  • Progressive Overload
  • Ample volume
• Growth needs a new incentive. But don’t let it yourself confuse …
• When you need to make changes to your training bodybuilding program?
• Best Ways to Change Your Bodybuilding Workout
  • Use advanced training system
  • Do not rely on muscle split
  • Use repetition cycles
  • Exercise Replacement
• So, how often should you change your training mode?

How often do you need to shock your muscles?

You may have heard old school talk regulars of the gym. They all relate to muscle maintenance in ignorance of “and” frequency of muscle shock “.

In their opinion, you should regularly change your program so that muscle growth did not stop.

Well, to some extent they are right. Need to change workouts for in order to maintain progress.

But not because of muscle surprise. This is the myth you need to to end.

To some extent, make a difference in training and using some tricks in exercises is enough universal approach to training. But load change, reps and rest times are also important.

In this article, we will figure out how often to change your bodybuilding training programs …

Muscle Building Basics

Regular readers are likely familiar with the basics of building muscle mass.

But even the owners of a couple of 50 centimeter biceps and quadriceps on which ordinary pants crack, can always find out something new.

The bottom line is nonsense like “shock your body” – just myth. Muscles do not have a brain and cannot think on their own.

You won’t be able to go to the squat rack, get ready for I will squat, and then, suddenly, perform the approach of lifting dumbbells to biceps and believe that somehow it turned out to outwit your hands for their faster growth.

This is just absurd.

While the incentive is more than usual, you will continue to increase mass. Forget tricks, stupid things and tricks like shocking muscle. ”

But how to keep the stimulus in the foreground?

Here are the basic principles for gaining muscle mass …

Progressive Overload

When you increase the load and lift heavy weights or perform a set with a high number of repetitions to failure, your the body travels to where it has not yet been.

Progressive overload for the body means calling something for him unusual.

Your body is an amazingly smart thing.

When challenged on an ongoing basis, it will adapt. By performing a load on cardio, you develop a higher aerobic stamina, playing sports, you become more dexterous.

And if you lift damn heavy weights, your body it adjusts, building muscles and becoming embossed.

If you use the same weights in every workout, in ultimately, the body will not receive sufficient stimulus for growth the muscles.

After a while, your muscle mass will completely stop increase.

Just a hint: You need to observe the principle of progressive overload, to build muscle.

Ample volume

More than just a chase is needed to stimulate muscle growth. for inflated or damn tons of selfie in sports suit.

To really build muscle, you need enough load volume.

By volume we mean the total load that is obtained by multiplying the working weights by the number of approaches and repetitions.

For instance:

100 kg in a bench press with 3 * 12 repetitions will give a “load volume” in 3 600 kg.

The greater the load, the more mass you gain. It doesn’t matter due to the increase in the number of repetitions or heavier weights.

Just a hint: The higher the load, the greater growth you get.

Growth needs a new incentive. But don’t let it yourself confuse …

The truth is that while in training you get enough volume and give progressive overload, your muscles will grow.

So, you never need to change your workout?

Not really.

You still need to change your training routine to bodybuilding.

There is simply no need to change exercises so often … and definitely no need to change them every workout.

When you need to make changes to your training bodybuilding program?

The bottom line is that you only need to change your workout then when it ceases to be unusual.

Although the reasons for changing the program may be different, here the most common of them:

• You do not get stronger, slimmer or gain quality muscles;
• You feel tired while doing the current programs;
• Significant loss of energy and general motivation, in a word, are you bored;
• Your goals have changed and you suddenly decided to run a marathon or do some other crazy thing instead bodybuilding;
• When changing the phase of training – a set of strength, muscle mass, work on the terrain require different schemes and approaches.

Best Ways to Change Your Bodybuilding Workout

So, progress has stopped, you are tired of your current program or your goals have changed.

How exactly can I change the training program?

Well, depending on the situation.

But here are some ways to get back on horseback and resume muscle growth …

Use advanced training system

When it comes to muscle building training systems, a great variety of options are available.

You can immerse yourself in cluster sets (principle “Rest-pause”), or even run into something like isometric exercises that make you cry when you extend your legs.

You don’t even change your training routine – just add some special sauce for exercises that are already use.

Do not rely on muscle split

Old school bodybuilders love a good split. Chest in Monday, deltas on Wednesdays – sort of.

But deciding to work on only one muscle group per workout, you will soon be left without ideas regarding specific exercises. For months you perform traction in the slope and in the upper block and just can’t think of other ways to work through these the muscles.

But whole body workouts not only build more muscle, but also provide more training opportunities. Mainly because you don’t need to do so many workouts during weeks.

Use repetition cycles

Application of the technique of periods in which you change the emphasis in your workouts every 4-6 weeks or so allows you plan a range of repetitions and loads often enough for in order for muscle growth to continue.

Repeat cycles are a great way to increase progressive overload, while continuing to receive volume separate muscle load according to the program.

You can perform one month of sets of 4-6 repetitions with heavy weights, and then, over the next month, perform lighter highly repetitive 12-120 sets. You don’t even have to adapt your exercises depending on the chosen option.

Exercise Replacement

It’s not so important to change the exercises that you use.

As can be seen from the above, there are many productive ways to maintain muscle growth before you need revise your training program and add to it changes.

But the selection of exercises can be used as a way that Helps maintain freshness of perception and interest.

So, how often should you change your training mode?

In the end, not as often as you thought.

Most trainees respond positively to their adaptation when changing the training regimen every 4-6 weeks. But specifically for you, it may be more or less depending on programs.

And what’s most interesting … you don’t even have to constantly change the exercises used; only the load needs to be adapted, number of repetitions and rest time in order to be preserved progress.