How Often Should You Change Exercises in Your Training Program
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- Опубликовано: 30 июл 2024
- So we get this question all the time and the answer might surprise you. How often should you change exercises in your training program. Let us know any more questions you might have and we will try to get them answered for you.
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John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst - almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007
IFBB North American Championships, Men Heavyweight, 16th place
2010
IFBB North American Championships, Men’s Heavyweight, 12th place
2011
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012
North American Championships, IFBB Bodybuilding: Over 40 - Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 - Heavyweight, 2nd place
2013
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014
NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 - Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015
NPC Universe, Bodybuilding Over 40 Overall, 1st place - Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017
#workout #Fitness #Bodybuilding 
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Really good food for thought. Your contributions to this community is very much appreciated!
This is so important and even though you’re experienced it’s very good to hear this and try to modify.
Me personally , I don’t change up my workouts too much. I’m 46 yrs old and my joints have a fair bit of mileage on them, from playing rugby for years. So I have a few select exercises that I know I can do without inflaming my joints and I just sort of stick with them. If I get stale or hit plateaus, I adjust the number of reps or even rep speed to change things up. Thanks again for another great video John👍
you bet!
thats what i do or even increase weight slightly
I don’t eliminate many exercises I do but I do switch them around or I change exercises according to how I feel on the day. I generally switch up what day I train what body part every few weeks just to switch things around. Great video thank you guys.
I train for over 25 years and rotate between 3 schedules with exersizes. This feels good and keeps me focussed.
It's amazing im so glad I came across your channel few months ago everytime I have a dilemma you're making a video answering it!Keep up the good work!
thank you!
I love your suggestions, John! I figured that out when i tried shrugs your way, and i actually got sore, about 6 times now! Haven't been sore from shrugs since probably ever. Thanks mountaindog1, you da man!
@SpaceForceGames - Yezzir! I do them now with a 2 or 3 second pause and they burn so good!
The 2 best guys together again. Love it.
Man, your videos always rocks, thank you.
Thumbnail is hilarious 😂
Thank you always for laying things out plainly, no b.s. appreciate the info.
I do variations of the same excercises; for example presses with BB/DB or machines...……..
I rarely change them but change order frequently. I have one or two here or there I sawp out or if Im hurting I swap in. If it works I keep it.
Thanks John for this info
👍👍
Thank you for this, John!
Thank You John !
Riccardo from Italy
That left hand is definitely photoshopped 💪🏽 🤣
Yeah, nobody outgrows the basic compounds. If u can't do em then there's alternate basic compounds but that should be the opener exercise. Whatever else ya do doesn't really matter because to me ur pushing blood into a specific area for a specific effect but the overall mass builder has been done.
Other thing is, ya don't notice gains really that fast anyway. Sometimes u might like after four workouts with an exercise but for me, it was always one day I looked in the mirror or put clothing on and said damn! My legs have grown or my chest is getting bigger cuz this shirt feels tight in the arm pits or the shoulder seem is ridin up. Just subtle changes that happen over time.
Stick to the same basics and pay the dues with consistency and diligence. People talk about muscle confusion...ya gotta have a benchmark, a reference point and ya gotta progress from that point and not lose the groove of that movement. Basic compounds are effective for a lot of reasons and they send a ripple effect thru out the entire body that Sparks growth.
YES! I completely agree.
it would be an honor to shake this man's hand
Thanks for the knowledge brotha
you bet!
I find that I get my exercise rotation forced on me. It's rare that I can do the same routine twice because the gym is crowded and I'm not willing to wait for benches or bars if I can avoid it. I can work the same body part in an awful lot of ways, so I do it when I have to. Seems to work pretty well for me, so it's good.
I have a pretty consistent routine, but I will periodically rotate out a typical set with supersets of different kinds every few days as recovery permits. Seems to work pretty well for now, though I don't know if it's a good idea. My only snag has been that I think I was squatting too much and started have sciatic issues so I had to back off with that.
Gold as always
Based on my body, if I keep on progressing with the routine I am doing, I don't have to switch things up. But let us say you train back and biceps same day, your back is still progressing but your biceps hit plateau, I suggest you switch variety for that muscle group but not the entire workout, for example, if you train biceps with barbells, switch to dumbbells and progress again with that exercise.
That was the best advice possible; if it's working for you then keep doing it and keep milking it. If you stop seeing progress after a while then you can switch it up. But this is usually long term advice, don't change programs too fast in the beginning as it can take time for the gains to come in especially since the adjustment phase can take a while.
I’ve always changed the exercise every week before last year as I can still get that workout in and still get the pump with the same thing with Single sets, super sets, giant sets, pyramid sets, etc
Your awesome man
Awesome video as always 👍! Off topic,what kinda of camera do you use?
John is collabing with everyone!
Thanks john
You know your shit.... Thanks bud....
Hey john I would like to know how often to take rest days. 1-2 days off a week? I’m in the intermediate category. And I’m natural.
This is what I was looking for..
Sir for how long one should use Betaine HCl?
Question for future video: best (if it exists) duration of rest between sets?
I just switched up my training program and one week later I want to change the timing. Is it okay if I change it now ?
2:04 how do I create a neuropathway for my muscles? My limbs get so incredibly stiff that I don't even feel a burn at all most of the time because my arms for example with the curl they just tense up so much. I have some strange neurological conditions that doctors are still working to figure out I'm starting to think that it's linked with that. I think it's my mind not making that connection with my body like it used to be...
I lifted 50 lbs when I was 15 years old so I think of myself as decently strong guy (only like 3-4 reps though no cheating) but now I can hardly do maybe 10 lbs for like 8-10 reps (i did around 75 fast reps of 10 lbs each arm) adn then after that the set only gets like 4-5 reps before it gets hella stiff and if I felt any burn at all it's for sure gone by set 3 and my arms swell up a bit (not muscle whole arm) and they get incredibly stiff someties I can't even do another 3 reps of 10 lbs!
I have no idea what I'm doing wrong. I'm eating berries, garlic on natural chicken, Black pepper, ginger on oatmeal, hot peppers, oatmeal, oranges, apples, walnuts, silk almond milk and cashew milk (micronutrients), Cherry tomatoes, Celery, Olives, eggs (some days), cholula hot sauce, GT"s kombucha gingerade (probiotics), Fage Greek Yogurt (plain zero % fat).
I was looking for something more specific. Define terms. At least a range. We're not sure if you are talking about 2 days, 2 weeks, or 2 months. Still uncertain about how long to stay with program, and how you define beginner, intermediate, and advanced athletes.
So honestly it all depends on how you are. There are people who change it like 2 months or every other week. Tbh many people change it when they platue
No need to change exercises at all if you don't want to change it up. Dorian Yates rarely did....and many trainers never change exercises. I often stick with the same movements but adjust reps, sets and or volume based on other variables.
Dog is my favourite natural bodybuilder.
I just do the same thing and progressive overload that all good ?
I have noticed that when I do an exercise I usually plateau around 6-8 weeks. So I was thinking about switching exercises when I hit this plateau, seems like common sense. But my question is will this actually help me continue to build muscle, because different exercises are not hitting the exact same muscle groups?
For example, if I want to take time off bench press, so I can add dumbell flys and tricep extensions, will this help my bench press, even though I am removing bench press from my routine for a month or so?
You'd be better off switching bench press with flat dummbell press or Hammer press. Always swap for something similar for example I'll do Incline DB press, Hammer press, Pec Dec flyes for 4 weeks then I'll do Incline Bench, Flat DB press, cable flyes for 4 weeks then repeat.
🎩 Watched & Liked!
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I love Van Halen and Donuts, too
:)
RIP 🙏
If you do an excercise different, let's say with a slow eccentric, could this count as an excercise change?
yep
im gonna be real, i change my workouts literally every time. even if its just one exercise or even the same one done differently. ever since doing this i have noticed much more efficient results, that and its more enjoyable.
Colin Wright but do you change the days you usually go it?, like Monday’s I do leg so should change it too?
@@isstephany8374 oh i see what you're saying. No i generally do try to keep that consistent mostly so i don't miss out training something, or train it too much.
Colin Wright so you should just change the exercises but not the routine?
Then you probaly struggling with a 225 bench
@@thebeast-vn5hn 1, no. 2, strength is not everyones goals. 3, size and strength are not correlated.
Butterfly
i would like to have a do or donut tshirt;=))))
Dont eat doughnuts, John!!! We keep it clean in the Mountains.
They are pastured doughnuts.
So complicated just got back from doing some of my favorite exercises and just felt like I was pounding joints.
But my joints don't hurt. Just saying
If you are over 40 or have abused ur joints doing sports, it could be normal.
What do you mean when you said one week felt good then the next but by three it totally sucked are you referring to soreness pump cause every work out feels great to me
week, loss of strength, loss of explosiveness etc
@@mountaindog1 oh all right I've got one of those and it's weakness I'm pretty sure I just need to drop my training volume 20 to 30 sets it's all right but I'm not getting stronger so I'm thinking going heavy with less sets will benefit me right now
@@mountaindog1 so do you think switching to strength training instead of body building in my current situation would benefit me I've been doing mi40 based workouts since I started lifting at 21 now I'm 23 and I've just hit a massive plateau
@@mountaindog1 kind of conjugate way of training
It takes me 6-7 days to recover from squat i get piriformis pain should i remove it from my program
do less volume
RIP BRO
John (and/or Eugene) do you guys believe in ''muscle confusion'' every 2-3 weeks? For example: chaching the order of the exercises, the repranges, time between sets....
No don’t do that 2-3 weeks change some of your workouts when you platue 6-8 week range would say. People be doing 2-3 weeks which doesn’t make any sense
When you are almost 65 years old, you are fortunate to be able to exercise 5-6 days a week.
So, As long as the exercise is working for me , I don't need to change it ?
correct
@@mountaindog1 thanks for replying .. but i have a very important question that i would like to know the answer to..
Which exercise is better ?
Normal calf raises or toe raises where my legs are tightened togeather ?
Damn John you get some sun face looks really red lol
that was a tough day..AC was broke in the middle of the gym in San Diego with lights shining on us..
Why do you believe in muscle confusion when literature goes against it?
Where in the video was muscle confusion mentioned?
J. L. "if i dont switch exercises every 4-6 weeks i dont progress". That is literally promoting muscle confusion.
I believe in it cuz Rich Piana said so:
"Gotta confuse the body, right babe!"
😂 I got jokes today fellas!
john harry it’s because as an advanced, seasoned trainer, he knows through experience that he won’t progress with the same exercises over that period of time. His body has adapted and became efficient at the movement pattern (or hit a plateau) where changing the stimulus is necessary to progressively overload the body part. Also he mentioned that he wouldn’t recommend changing an exercise to less experienced trainees as long as it still provides benefit. All in all it’s just strategic and methodical exercise rotation.
@@j.l.5966 Doesnt matter about the skill of the athlete. Muscle confusion has been shown to be bullshit.
I live in San Diego! No way! 👀
I'm in Fall Brook 😎
Eddie Van Halen Rip
My opinion, this is way too much over thinking
True😢