Workout Rotations

  • Posted by a hidden member.
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    Aug 16, 2009 11:15 PM GMT
    Hey guys, I was wondering if there are some things you guys think about when setting up a new workout routine, some guidelines that you follow when considering your past workout routines. Do you keep the majority of your exercises the same and only change a few, or do you make a completely new program? What factors are involved when you choose which exercises to switch? Examples of what some of you veterans have been doing would be great!
  • Posted by a hidden member.
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    Aug 17, 2009 10:41 PM GMT
    Reworded my post. icon_biggrin.gif
  • outdoorjunkie

    Posts: 118

    Aug 17, 2009 10:59 PM GMT
    Here's what I did, and began to see gains really quickly. Take a look at RJ's workout programs:

    http://www.realjock.com/workout/573/

    You don't need to do the entire program. If you have the time, I highly recommend them, but they're intensive and quite time consuming. I should note that I'm in the midst of the 12-week muscle building program and it's kicking my ass; in a good way. What I did to really get going from my plateau, however, was to look through certain parts of the workout routines, and certain exercises specifically, and replace what I was doing with that muscle group.

    A good example, for me, is shoulders. There are TONS of different exercises you can do for your shoulders. Try some, then try some more. When you like the gains you get from one, do it until you get bored of it, then do another. Keep in mind, too, that the very first time you try a new exercise, you really need to make sure your form is correct, otherwise you won't "feel" it working. Incorrect form could also lead to injury. That's another factor to consider. Don't do a new exercise if it exacerbates an existing (or developing) injury. If it hurts, do something else. This is such a "duh" thing to say, but lots of my friends have hurt themselves because they just tried to power through.

    I would also highly suggest supersets. There are great examples in RJ's programs. They keep your heart rate up and make your routine go faster.

    That said, there are certain exercises I would never change, because they're just that good. Squats are a great example, same with bench press and flys. No matter what, I'll be doing those during leg/chest days.

    Good luck, man!

  • Posted by a hidden member.
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    Aug 19, 2009 7:06 PM GMT
    Thanks for the input Outdoorjunkie icon_biggrin.gif. Ya it would make sense to keep the same exercises that work the major muscles. I guess I just need to switch the exercises for the smaller supporting/stabilizer muscles to keep them guessing. Might have to switch it up to RJ's workout program to get through my plateu, thanks!
  • EricLA

    Posts: 3461

    Aug 19, 2009 7:55 PM GMT
    I've made similar posts with little input. I'm curious about this, too.