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You’ve been doing the same routine for how long?
Before you say anything, I know that it’s extremely common for people to keep mixing up their training day by day, or week by week.
Which, yes, can be a hindrance depending on their goals.
And you’d think this is a no-brainer, but…
What tends to be another common mistake is continuing to do the same exact routine for long periods of time. And I’m talking years at times…
Which doesn’t surprise me a ton; only because whenever you begin a training routine, if you stick to it for a bit, regardless of what you’re doing, you’ll benefit from “newbie gains.”
How this trap seems to play out is the individual starts seeing results, and regardless of how well their training is structured, the progress will still come.
This is when people typically fall into either of the two groups listed above.
I am focusing solely on the “stick to it no matter what” group.
And if you fall into this category, I will give you some guidance.
But first, let me clear these up…
Sticking to a routine is great. But tweaks and adjustments need to be made periodically. Say, at minimum, every 4-6 weeks, but they can be implemented up to 12-16-20 weeks.
Which is determined by goals, your progressive overload protocol, and type of training or sport.
And can further be influenced by lifestyle, career, recovery, and other commitments.
With that being said…
Big compound movements like squats, deadlifts, bench, and overhead presses, including the Olympic styles, can all be staples that don’t really change. As long as you’re implementing progressive overload (which I will come out with an article explaining this) in either volume or load, or both; you’re solid.
Typically, you want to implement changes in the smaller movements the majority of the time, with some mixes to the bigger lifts. The shift in angles, tension, and variety can help your body adapt and build to higher intensities without a change in volume or load.
So you can almost consider exercise adjustments as a way of progressive overload.
Just don’t fall into the other trap of mixing up your routine every other day.
You want to build size, strength, mobility, and power in the same routine with a progressive overload plan until you hit your desired block of 4 to 20 weeks.
Stick to something long enough to reap the benefits. It takes our bodies a bit to adapt. Just don’t overstay the welcome.
"Victory in war does not depend entirely upon numbers or mere courage; only skill and discipline will insure it."
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MINDSET
Consistency isn’t doing the same thing forever.
It’s doing the right thing long enough to let it work.
Discipline is knowing when to stay the course; and when to evolve it.
Train smart, but never forget to train hard.