Changing your workout can mean different things to different people. Are we talking about using all new exercises or methods, or simply modifying a few elements like the number of reps per set or the tempo used?
I plan small changes weekly. My clients rarely repeat the exact same week of training. We can add or remove sets, change the rep schemes, or even alter the tempo a bit. But within a training phase, this is done without changing the exercises or the zone of training.
For example, we can change the set/rep scheme to something like this:
Or we can change how the reps are performed:
Or we can even add intensification methods:
But if you're talking about changing the whole training program, 3-4 weeks works best for most. That doesn't mean you need to change everything though.
For example, let's say that you want to use a 5/3/1 plan. Each training phase lasts 4 weeks (5-3-1-deload).
After your deload, you'd start a new phase on the big basic lifts, but with adjusted weights. And you go on like that until death do us part.
I personally would plan changes in assistance exercises with every new phase. In other words, keep up the four main lifts of the 5/3/1 plan, but change the assistance movements every 4 weeks.
I believe that the longer you stay with a certain workout, the less effective it becomes. That's why I always have some elements of change from week to week.
But changing the exercises too often can also limit your gains because you never become efficient in a movement. To make it simple, change some of your exercises every 3-4 weeks and alter the way you do your sets or reps weekly.
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Ask Me Anything I get a lot of great questions in my T Nation Community…
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…