How do you mix up your workout?

[nemesis11786]

How do you make it so that your body does not get use to a workout. I do the same weight training workout every other day. I can feel that the workout isnt doing as much to my body as it use to even when i increase weight and reps. Should I be doing fewer exercises but different ones on different days? If someone could give me an example that would be helpful....thanks

[RegimenX]

Originally Posted by nemesis11786

How do you make it so that your body does not get use to a workout. I do the same weight training workout every other day. I can feel that the workout isnt doing as much to my body as it use to even when i increase weight and reps. Should I be doing fewer exercises but different ones on different days? If someone could give me an example that would be helpful....thanks

many many people claim the body adapts to a workout and in some ways they are right, but not near the amount people think.

try this
exercise choice (example dumbbells for barbell bench, or bent over rows for cable rows ect ect)
rep target (move it from 8 target to fail to maybe 6 or 10)
rest periods (from 60 sec between sets to 45 secs or 75)
exercise order (do push then pull or front then back or even upper then lower)

what we dont mess with is number of workouts or set numbers as there seems to be ideals for these in the long run.

imho
cheers

[newf]

You should change your parameters regularly yes, the body will adapt to the same stimulus over time, the more advanced you are the faster you adapt and thus you have to change your parameters more often.

Outline your routine i'm sure we can give your some ideas on how to change it up.

What's your goal? Hypertrophy?

[nemesis11786]

Im not trying to get bulk, just get cut. Ill list my exercises but please excuse that i dont know the proper names for them.
-shoulder shrugs...3 sets 10 reps
- upright row...3 sets 8 reps
-lateral raise....3 sets 8 reps
-Bench press free weight/and machine.......both 3 sets 10 reps
-fly.....3 sets 10 reps
- butterfly on machine( i think its a pec deck fly).....3 sets 10 reps
- tricep dips.....3 sets 6 reps
-bicep curls.........3 sets 10 reps
-Pushing bar up behind head while standing (dont know name)..3 sets 10 reps
-pulling bar down behind head on machine.....3 sets 10 reps
-another kind of shoulder press on machine....3 sets 10 reps
-wide variety of pushups.....( i did my first one handed pushup the other day!)
- I am already on a special ab routine that has a lot of variety so i dont have to worry about switching that up. I am going to be adding some new exercises since i found that exrx website. So here is my basic routine, see what you think.

[Streamline]

I just do simple stuff like change what order i do them in.

[R.Lewis]

Im not gonna write stuff out but try this for a split.

1 - write down all the muscles of he body
2 - list them in to groups i.e. chest, shoulders, back etc
3 - in each group write how many diffrent angles and motions you can use to work that muscle. i.e. shoulders, pushing up, pulling up and leverage.
4 - write a list of the exercises you could use for each motion of each muscle. i.e. shoulders - pushing up = arnold press, dumbell press, barbell press etc, military press, etc... Pulling up, cleans, hanging cleans, bumbell cleans etc... leverage, front dumbbell raise, side raise, bent over anterior raise, cable raise.

this will take you days and you will need the help of www.exer.net
if you dont know it off by heart.

5 - take all your exercises and choose 4-5 per workout making sure that you work each body part at least once a week. its complicated but once you have it writen down you'll naver have to do it again so make sure you do it well.

I spent ages and ages doing this, and there are 100s of diffrent mass building workouts. and if you enjoy high intensity training you can add super sets and trisets, there are 1000000's of workouts to choose from

basically if your prepaired to do the work then you wont have to do the same workout for a couple of years.