Exercise & Training

When to change training routine


Don’t know if you know it or not, but right now I am on a push, pull, legs split that allows me to hit my upper body twice a week and my lower body once a week. I am also in a middle of a cut as I am writing this, which is going great by the way – you can check out more about it here. Now that we have presented the current situation let’s get down to today’s topic – how do you know when to change your training routine?

For several reasons that I will present to you shortly I decided to change up my training routine for the next couple of months. I’ve been following my current routine for about 6 to 8 months, can’t even remember, which is a very long time if you ask me. Why am I changing it?

It no longer supports my goals

As I said I’m in the middle of my cut and my main focus right now is on losing as much fat as I can before the Christmas Holidays, without losing any of my strength and muscle mass. I was able to achieve this till now, but my fat loss process has become a bit too slow.

The only way for me to keep things going towards my goal is to include longer cardio sessions in my training while maintaining roughly the same amount of weight training volume. So the first change would be more cardio.

It no longer works that well

Since I’ve been doing my push, pull, legs split for such long time I feel that my body has got used to it and adapted to the exercises and volume I get it. It is extremely hard for me to get sore muscles even when I go really heavy and I don’t see the same amount of progress in terms of size like before.

This might be because I am not a beginner anymore and my progress curve has softened a bit, but I am willing to try a new routine and see how my body reacts to it. Basically what I want to get out of the new routine is to increase the volume and intensity per each body part and allow longer recovery periods.

I’m bored with it

This is not one of the best reasons to change routines if I am going to be 100% honest with you, but in conjunction with other solid reasons like the ones above is an extra reason to make the change.

Time in the gym should be fun as well, or at least this is how I see it, so if you are not looking forward to getting in the gym because you don’t like your current training routine I don’t see a problem in changing it.

Having the right mindset and enthusiast will result in a more effective and efficient training in the end, so doing a split that you like should have a direct impact on results as well.

My new routine

Alright, so I explained you why I decided to change my training routine, but let’s see how the new one will look like.

  • Monday: Legs, cardio
  • Tuesday: Chest, abs, cardio
  • Wednesday: Back, cardio
  • Thursday: Shoulder, abs, cardio
  • Friday: Arms, cardio
  • Saturday: Rest
  • Sunday: Rest

What I am trying to do with this new routine is to include more cardio obviously, to hit my abs because I didn’t hit them with my past routine and to allow myself to increase the volume per muscle group per day.

I am going to do about 4 to 5 exercises per body part which will result in about 18 sets per body part per day. With my old split I only did about 10 sets per body part, but I was able to hit my upper body part twice a week.

Another thing that I like about this new routine is that I have a whole day for each body part which will allow me to focus more on it. This way I can also avoid and interference between muscle groups such as chest and triceps or back and biceps. For example, until know I always trained my triceps after doing chest, and I was not able to hit very hard because my muscles were already fatigued.

Looking forward to see how this goes. What is your training routine?

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