This piece of content is from our valued partner Bio-synergy. You can find the original version in the TotalNRG digital magazine here.
Here are some hot tips from an industry expert to make sure you are getting the most out of your workouts. Andre Murrell is a Course Advisor at Premier Global NASM, qualified Personal Trainer, NASM Certified Nutrition Coach and WBFF Pro Muscle Model.
When should you change up your workout routine?
Many scientific studies have proven the most efficient time to change up your workout is every 4-6 weeks.
This based on BIG workout changes, so smaller changes (e.g. bi-weekly rep tempo changes) are still very beneficial, but the bigger the change the more significant the gains.
The signs you need to change your workout routine
Want to know when to change up your routine? There are two main things to watch out for.
1. Lack of progress. Hitting a plateau in progress is a telltale sign you’re in need of a switch up. Our bodies have an astonishing ability to adapt, therefore regularly creating a new stimulus to break through plateaus is fundamental to see continued progress.
2. Boredom. Keeping things fresh and exciting in the gym is not just important physically but also mentally. Imagine eating the same meal, at the same time, at the same restaurant, every day. To keep your body physically stimulated you must constantly switch things up and keep challenging yourself with different exercises.
How often should we do it?
Scientific studies show that big changes, such as the number of sets and rep ranges, are the most efficient when changed every 4-6 weeks.
Smaller changes like rep tempo and 1kg-2kg increases can yield great results when implemented bi-weekly.
Do we need to overhaul the entire training plan or just certain exercises?
This may be slightly different for each person, as it depends on your individual fitness goals and how long you have been using your training plan.
If you are focusing on muscular hypertrophy (gaining size and strength) an entire training plan change is best when done less frequently (e.g. every 4-6 months). You need to give your body enough time to exhaust the full benefits of the training plan. Changing it too early or too often can be counterproductive.
However, changing exercises within the overall training plan should be frequent. Think of the gym as a battle. There are hundreds of exercises to help you win. Like any battle. To win you must frequently change your weapons of attack.
It is the same with supplementation too, for example, the experts at Bio-Synergy recommend adapting your supplement regime to reflect changes in your training and in the case of creatine, even taking a one month break between courses to ensure ongoing maximum benefits.
Surely, the bench press and deadlift should remain as staples of our workout plan?
The short answer is yes. Both exercises are both fundamental to building strength and muscle mass. By continuously performing these exercises and ensuring your lifts improve, you will see gains in other muscles groups and build strength in almost every exercise.