My routine, how often can I change it up?

[kinney1]

I currently workout 3-4 a week (usually 3). On my off days I try to do at least one dynamic lower and upper body stretch before work.... My routines run about 30 to 40 minutes, with little to no rest at all in an attempt to get my heart rate up a bit. I guess you could say they are similar to a TT style program, except I focus on corrective exercises for higher reps.

Here is an example of some exercises I might do or choose from for a session:

- Foam Roll (Upper back, post. Rotator Cuff)

- Activation Work ( PB Y's, T's, Wall Slides, Rotator Cuff work, Etc.)

- Plyometrics (Jump squats or jumping jack variations)

- Dynamic Mobility (Warrior Lunge, Side Lunge, Posterolateral Reach and Lunge, DB-3D Lunge Matrix, Etc.)

- Exercises/Circuit Training (Push/Pull variations with therabands for high reps, or DB Rows, Split Squats or Step Ups, and some type of ab work/core work)

- Treadmill Intervals (either running or steep incline walking)


I like to change up my routines as often as possible, because it keeps my interest peaked. Is 2 weeks to short an amount of time to change routines or even 1 week? Since most of my work is conditioning based, rather then the heavy weight lifting, how many weeks should a person give a routine before trying something different? Thanks for any thoughts.

[PowerManDL]

Conditioning = general adaptation. ie, specificity isn't that relevant.

It'd help if I knew what you were training for though. From what I'm seeing there's no real theme.

[kinney1]

My goal is overall fitness with the limited workout time I have. Muscle growth would be great, but it is secondary at this time in my life. Due to nagging injuries/problems (shoulder & upper back), I avoid performing many basic weightlifting compound lifts. That is why I started performing high reps exercises with the therabands. The workouts are almost like a PT rehab session but with a bit more intensity and no rest. I try to keep moving for 30 plus minutes, improve some of my weak areas (ex. lower traps), and hopefully feel like I got my heart rate up a bit.

[kinney1]

bump

[rem1956]

For what it's worth, I change mine every 4-5 weeks. I may make minor "adaptations" during a workpout, i.e. use a different sequence because a station is busy, or I may change the order of the exercises if an area of the gym is exceptionally crowed. I change the entire routine every 4-5 weeks.

Just my $0.02 worth.