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When to Change Your Workout (DON-T MESS THIS UP)

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Rating: 4.0; Vote: 1

Knowing when to change your workout and when not to is one of the most important things you can get right when it comes to your training. Change too often and you could sacrifice your ability to build the necessary foundation required for building a muscular physique. Change too infrequently and you will not be providing enough stimulus for your body to change. In this video, I-m going to help you to determine whether it is time to change your workout or not. One of the most helpful things to identify is your training experience. If you are a beginner, all of your workout changes should likely come in the form of how you are performing the exercises you do and not what exercises you do. For instance, your motor patterns are still going to be a work in progress and simply moving from exercise to exercise will not allow you to get better at any one movement and eventually load it maximally. Here instead, you want to focus on adding more weight to the limited exercises that you can perform and start experimenting with altered rep tempos, training frequency and most of all driving as much tension into the working muscle as you can. Most beginners are just not good enough at making the actual muscle that they are trying to develop do most of the work. Your goal will be to do just that using a fewer number of key exercises. That said, as you become more advanced you will find that you likely are unable to keep adding weight to the exercises and increasing your strength on them. Here, a new exercise that hits the target muscle group is just what the doctor ordered. Increasing your exercise variety is not just an effective way to combat training boredom but it becomes a crucial part of making sure your gains keep coming. The best part here is that when you do come back to your old standby exercises, they in effect become -new- again and you can start to see gains from doing them once again. What must be combatted here however is selecting exercises based on your like or dislike of them. I call this phenomenon -exerphobia-. The reason we pick exercises we like and repeat them is likely because our bodies have become very efficient at doing them. The reason we like them is that they feel good and we can lift a good amount of weight on them. That doesn-t mean that they are the best for us however. Knowing the creating change in the body is something that needs to be forced, you want to choose exercises you are less efficient at by this point to ensure that the gains keep coming. Finally, when it comes to fat loss training you definitely want to mix up your exercises and modes of training very frequently. If you think about the way your body reacts metabolically to exercise, it becomes better and more efficient at something the more you do it. Less work is required to perform the exercise over time. With less work comes less caloric burn. The very exercises you were doing to burn fat before are now no longer as effective. For that reason, you should frequently change your fat burning workouts to keep your fat loss coming. If you are looking for a complete training program that will help you to know exactly when the best time to change your workouts is for best results, head to and use the program selector tool. This will help you to get the best workout program that is most aligned with your current training goals
Date: 2022-04-22

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Comments and reviews: 10

The
Do for example, if a beginner chooses to do push pull legs split.
Should they have their training just focus on compound lifts (for example bench press and shoulder press on push day, pull ups and rows on pull day and squats and deadlifts on leg day?
Or is it good for them to do these exercises along with more focused movements such as lat pull downs, tricep push downs, bicep curls etc.
Really interested to know!
I'm just over 2 years into training and don't know whether I have set up my own training to optimise my growth
Also have only been doing compound lifts for about a month now
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Gary
Hey friends. I have a herniated disc and rods in my back from scoliosis surgery from adolescence. I-m pretty lean and can do a lot of different exercises without pain. Years ago, squats ruptured my disc and caused intense sciatica pain until I did exercises to help with the pain. Are there alternatives to squats for people with disc/back issues. I-ve always been afraid of doing squats since that time. I do seated leg presses without a problem. Anything else I can try? I know squats are very important and am missing out on gains from those. Thanks!
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Snehal
Hi Jeff,
It would be great if you make videos of all the quickie workouts(small but intense) for all the bodyparts like the way you have for traps, chest and abs.
and it would be great if you make a playlist of the same.
For example a good leg workout would consist different variations of squats, lunges, pistol squat, calf raises, glute bridge with short time intervals.
hit like if you want the same to that we can convey this to Jeff, ATHLEAN-X.
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Hugo
Beginners: stick with basic exercises, only change weight, tempo and intensity
Advanced: after maxing out the beginner stage, increase exercise variation, find ways to become less efficient
Exerphobia: when you start to like an exercise, you have become too efficient at doing that exercise, in this case change is good for growth
Fat loss: always increase variety because when you become efficient in doing an exercise, you burn less calories
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Steven
My mind is actually confusing me a lot. I'm nit joking but i like cable flys BECAUSE i can't do them. Every time i complete my bench i get more excited that now i have to hit the cables. And its not just cables but also other excercises like cable front rises, t bar rows, shrugs, ohp, all these are my favourite because they challenge me lot also deadlift and squats are my favourite because i can do them. Can anyone help me?
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Juan
Hi Jeff, I have a serious question. I am worried i may be over doing it but i feel like im not. But when i workout i workout with the weight near my max and i pump in 10 to 15 each set and i am starting to do many sets like this and then i try to drop weight till im at failure. I am not expert but am Doing my workouts right that way or does this sound like I may be over training.
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Michelle
Jeff, you have made videos for an extensive variety of people who want to train and the different phases each may be in. I would really like a video on nutrition and training for those who are hyperthyroid or hypothyroid. Please. No one has done this and there are so many who would benefit from this.
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Tu-n
What if my body can't adapt with those exercises which i've done over n over again for a period of time?
For example I've been doing the deadlift twice a week for 2 months but until now each time doing that i feel like i'm going to shit my pants
Still horrible as the first time --
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Andrey
I liked muscle-ups before I even could do 1 rep, and I like windshield wipers now, but I just strated do it and it looks kinda ugly. It doesn't mean that I'm efficient in doing them. I guess, I like not what I can do best, but what looks better in perspective.
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100Hasake
Hey Jeff, how do you train every muscle in your body to ensure no muscular imbalances, do cardio and stretch important muscles but still have free time? I feel liek when I try to hit everything, it will literally take me like 3 hours a day
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