Workout frequency question? - JP Fitness Forums

kinney1 · 08-07-2006, 04:48 PM

I like to change my workout routines as frequently as possible. It seems to keep my motivation level up for my morning workouts before work. My question is this, is there any benefit to changing my program once a week? Or should I stick with a more traditional 3-4 weeks?...I should add that I start all my workouts will remain the same as far as my warmup: a series of lunges and other dynamic stretches and then I follow it up with a series of shoulder rehab type exercises for my rotator cuff. Any opinions? Oh yeah I workout 3x a week. Thanks.

Lisa~ · 08-07-2006, 04:53 PM

Some will say that you need to stick with a program long enough to get the benefits of it's positive effects. Others may say that change is good and go with what works for you.

Another alternative, which I think is a balance between those two opinions, is to choose a program with undulating periodization. That way every workout will be a different rep range and feel really different, but the program as a whole will be thought through and effective. Many of Alwyn Cosgrove's programs use the undulating periodization scheme.

But you have to love what you're doing. If you don't show up, then no progress will be made, right? So it IS important to choose something that excites you. Everyone is different in what they like.

SKINSFAN · 08-07-2006, 05:47 PM

Any links to this "undulating periodization" seems interesting, I have yet to hear of it. I guess I could "Google" it but I'm in a lazy mood

Lisa~ · 08-07-2006, 06:09 PM

Undulating Periodization: Variable Repetition Training (VRT)

The Holiday Program
I completed this last program and enjoyed it tremendously.

John Izzo · 08-07-2006, 06:13 PM

Quote:

Originally Posted by Lisa~

Undulating Periodization: Variable Repetition Training (VRT)

The Holiday Program
I completed this last program and enjoyed it tremendously.

Wow..wasn't it called Fartlek training in the past?

I agree with Lisa. I change my workout every week and I enjoy every workout. I do agree that for tehe beginner, they should stick with a routine in order to facilitate adaptation. However, for the advanced lifter, changing a routine may elicit more postive responses...consistency being one.

Jason B · 08-07-2006, 06:17 PM

Undulating periodization is great, I use it frequently. Variety is good, but complete overhauls every week are detremental, you need an adaptation to take place to make progress. I love undulating cause the body adapts to rep ranges quickest and exercises slowest. So I do the same exercises for 3 weeks (NO CHANGES), but change the reps every training session, rotating between 4 sets of 3-5 (or ME work), 3 sets of 6-8, and 2 sets of 9-12. I weight train 4x week (2 lower body, 2 upper body), and each session gets each rep scheme once in a given 3 week cycle.

JoshDunn · 08-07-2006, 06:37 PM

Quote:

Originally Posted by standAPART

Wow..wasn't it called Fartlek training in the past?

To my knowledge it was called nonlinear periodization.

Isn't fartlek where a runner runs for a time and changes pace throughout the run? eg alternating between long slow distance (LSD) and race pace.

Trying to make sure i've got it clear in my head.

kinney1 · 08-07-2006, 07:05 PM

Thanks for the great posts! I like the idea of periodization Lisa... Most of my workoouts are for higher rep ranges at this point in my life. I do mostly 10-15 reps. I am 34 with lots of creaks and aches, and I find my my body doesn't react very well to going heavy for low reps anymore. I realize that I can miss out on size gains, but feeling good and fit is more important to me now.

John Izzo · 08-07-2006, 07:35 PM

Yeah..I think your right Josh....

I thought Fartlek was pretty much training how you feel that day? Its been so long since those exercise science classes.

GqArtguy · 08-07-2006, 08:06 PM

Quote:

Originally Posted by standAPART

I thought Fartlek was pretty much training how you feel that day?

No thats the Weider Feel Principle :p

Inspired · 08-09-2006, 10:30 PM

Quote:

Originally Posted by standAPART

Wow..wasn't it called Fartlek training in the past?

I agree with Lisa. I change my workout every week and I enjoy every workout. I do agree that for tehe beginner, they should stick with a routine in order to facilitate adaptation. However, for the advanced lifter, changing a routine may elicit more postive responses...consistency being one.

Every week? Isn't that a little short for the body to beable to react to the stimulis..

I would think that you would benefit more from 4-6 weeks on a program, allow your body to adapt and change to the program, and then switch it up..

There a reason why you do it once a week? Boredom?

ryan122185 · 08-09-2006, 10:51 PM

The same but different.

jvernacchio · 08-10-2006, 07:37 PM

Quote:

Originally Posted by kinney1

I like to change my workout routines as frequently as possible. It seems to keep my motivation level up for my morning workouts before work. My question is this, is there any benefit to changing my program once a week? Or should I stick with a more traditional 3-4 weeks?...I should add that I start all my workouts will remain the same as far as my warmup: a series of lunges and other dynamic stretches and then I follow it up with a series of shoulder rehab type exercises for my rotator cuff. Any opinions? Oh yeah I workout 3x a week. Thanks.

What ever keeps you motivated to going in and putting in the effort. If its changing it up weekly or every 4 to 8 weeks. As long as your going that is going to be good for your body in the long run.

Motivation is the key factor to maintaining a healthy body and lifestyle without it you will quit doing it if it becomes a chore.