When to change gym program

Hi guys

Was just wondering how often should you change your gym routine?.

I have started with this one : www.bodybuilding.com/fun/go-from-zero-to-hero-in-one-year.htm , yesterday and I am wondering if they are using the program for too long.

Thanks in advance.

As long as i'm still getting results, I don't see a need to change

My program stays the same year round.When i bulk the weights go up and when i cut they go down a bit.

VonD wrote: My program stays the same year round.When i bulk the weights go up and when i cut they go down a bit.

Word Bru, the same for me. If something works why change it.

Ontong wrote:

VonD wrote: My program stays the same year round.When i bulk the weights go up and when i cut they go down a bit.

Word Bru, the same for me. If something works why change it.

thats the way bro

Also like VonD and Ontong. If a muscle start to lag I will throw in a extra exercise or do something differnt with it..

if you follow a balanced program you wont easily develop lagging parts.

VonD wrote: if you follow a balanced program you wont easily develop lagging parts.

true, but not all muscles respond well as others. And I am bit lazy sometimes to gooi it Also you have to test and try a workout program before results will show and thus a muscle can lag or overdevelop.

Thanks guys. Do you think the gym program in the link is sufficient?. I am not doing the first program only the last 2.

It says the page doesn't exist anymore

Nope, I disagree. I like changing my program every 5-6 weeks. Your body becomes used to certain movements and adapts. I enjoy switching it up as other movements may target the muscle from a different angle. That's what keeps us growing, by forcing the body to adapt. Bread and butter movements like squats, deadlift, bench I always do but I switch up the order every few weeks. From starting with bench press for example I may switch to doing it last on chest day adding in drop sets etc.

I keep record of every training session and can immediately see when to start adding more weight or when to try something new. It also gets really boring after a while doing the same thing over and over like a robot. U don't have to fix a thing that isn't broken, just tweak it to make it better

Day 1: Shoulders

Seated Military Press: 3 sets of 6-8 reps
Front Dumbbell Raise: 3 sets of 8-10 reps
Side Lateral Raise: 3 sets of 8-10 reps
Rear Lateral Raise: 3 sets of 10-12 reps

Day 2: Back/Biceps/Abs

Pull Ups: 3 sets of 6-8 reps
Bent Over Barbell Row: 3 sets of 8-10 reps
Close Grip Pulldowns: 3 sets of 8-10 reps
Seated Row: 3 sets of 10-12 reps
Dumbbell Shrug: 3 sets of 15-20 reps
Alternate Dumbbell Curl: 3 sets of 8-10 reps
Hammer Curl: 3 sets of 12-15 reps
Hanging Leg Raise: 5 sets of 20 reps

Day 3: Off

Day 4: Legs

Squats: 3 sets of 6-8 reps
Leg Press: 3 sets of 8-10 reps
Leg Extensions: 3 sets of 12-15 reps
Stiff Leg Deadlift: 3 sets of 12-15 reps
Lying Leg Curl: 3 sets of 12-15 reps
Standing Calf Raise: 5 sets of 15-20 reps


Day 5: Chest/Triceps/Abs

Incline Bench Press: 3 sets of 6-8 reps
Flat Dumbbell Flyes: 3 sets of 8-10 reps
Decline Bench Press: 3 sets of 10-12 reps
Dips: 3 sets of 10-12 reps
Rope Pushdowns: 3 sets of 12-15 reps
Weighted Crunches: 5 sets of 20 reps

Days 6 and 7: Off

So I can have say 3 different programs and just switch between them every 6 weeks?

oh and another thing is it safe to train at say 8 o'clock at night?. Or 10 O clock?

You could do that. Just keep track of your workouts so u can see progress.

If u want to concentrate on your bi/tri's then rather don't train tri's with with chest and bi's with back. Tri's are used heavily during press movements like bench press etc and biceps heavily in pull movements with back. By the time u get to training the smaller muscles they are already fatigued and u can't load them so much.

Train them on their own so that you can focus on them independently and use the maximum weight to spur growth. Or u could do biceps after chest and tri's after back.

I would throw in some rear delt flyes on your shoulder day, and why no flat bench on chest day? Since your doing dips, decline press becomes less important as well. As for changing up your routine, go for it, just make sure the core compound movements remain.

MCJ I am doing chest and back first and the I do tri's and bi's.

Okay I am going to let the decline go and just flat bench narrow grip?.

The more narrow the grip, the more triceps involvement, depends on your goals really, just make sure your training your chest enough