Is changing the routine in the gym important? And so, how often do you do it? In this article we will explain in detail through scientific studies.
Is changing the routine in the gym important? And so, how often? In the world of fitness, even what seems more obvious may not be and when it is, that absolute truth comes with a much more complex explanation than we could imagine.
Performing physical activity is an essential part of the human being, because through it you get great benefits for Mass M1x the body that can range from having a better feeling and well-being to yourself, to acquiring extraordinary skills and significantly improving the quality of life, in Special when this becomes a frequent habit.
However, in order to achieve more optimal results, certain guidelines that many seem to ignore must be followed. Currently the number of people who go to the gym without having the slightest clue about how to exercise correctly is innumerable, and of course, this is totally valid, because nobody is born knowing and gaining knowledge through experience is part of the fundamental process of life .
Although the change of routine and the frequency with which this must be done is not a topic that generates much controversy, it does generate confusion and there are times when you do not even take the slightest relevance for many of the people who come to train every day, resulting that after several months continue practicing the same exercises over and over again hoping to get visible results.
Why change routine?
- The adaptation process
The change of routine has a general reason already well known and has been called as muscle adaptation. To explain this process you have to understand or how or rather why the muscle grows when we train with weights.
We know that the human body is an amazing machine of amazing things that over thousands of years of evolution has achieved a better adaptation than the rest of the beings on the planet. Not surprisingly, we are the dominant species of it.
Well, considering this, we can say that the growth of muscle mass is an adaptive process of the body in order to overcome the challenges it faces every day. In this case, that challenge is the weightlifting itself, because when suffering constant stress and tension, the body begins to develop processes that can allow adaptation to such work. The result? the gain of strength and therefore, muscle growth. Yes, although many believe otherwise, the gain in strength that can be interpreted as a neuronal or mental process comes before the gain of lean mass. We have already talked about it in a previous article about how many repetitions to perform to maximize hypertrophy .
Then, the muscle being stronger and bigger, will no longer have trouble lifting the same weight it has lifted in recent weeks. Not having a tension to overcome will no longer have to start the adaptation process and therefore, growth will be slowed.
It is at this point that the change in routine is finally present. Sometimes it is enough just to change the order in which the exercises are done or the number of sets, as it is also necessary to increase the overall volume, that is, the number of repetitions and the load lifted.
- To break the monotony
Starting to play sports is not an easy thing, especially if you have led a sedentary lifestyle over the years. For many people, running may be the most viable option, however, it is clear that this is the worst option to start exercising and not die trying.
That is why many people adopt weightlifting as the first alternative to improve their health status and change their lifestyle. At first the motivation is usually in the air, the simple fact of thinking about the results that can be achieved in the coming months serves for many to increase their enthusiasm when going to the gym.
However, what happens when the same routine is followed for weeks and months without any change? In the first place, and as described in the previous point, the adaptation process is lost and therefore the expected results are blocked. Secondly, boredom as a result of monotony is present, leading to lack of motivation, because to waste time and do the same boring exercises as always, better to stay at home to watch TV.
Although this thought may seem absurd, the truth is that it is much more common than can be believed and is considered as one of the main factors that influence the fact that a large percentage of people leave their training earlier that late
Mind you, this does not mean that it is important to change your routine every two to three weeks, because this way you don’t get results either. Anyway, do not eat cravings, we will talk more in depth about this detail in the next lines.
- By the influence of the “great” athletes
Come on, although it is difficult to accept, the world of fitness, especially bodybuilding is highly influenced by the “great” athletes who promise unusual results with routines that have been designed thanks to “years of study and observation.”
Do not be fooled, unfortunately, in these cases there is a lot of money involved and the fact that professional athletes prefer to fill their pockets rather than ensure the health of their followers is a reality that happens more frequently than it happens.
Perhaps you have seen in multiple bodybuilding or male / female beauty magazines how the example of great exponents of the discipline is taken and that after performing a certain routine, they have achieved amazing results. “7 cm of biceps in a month with 6 exercises,” does it sound like? Probably yes and if you are aware of how the human body works I am sure that all those promises that are made on television and magazines seem ridiculous. Unfortunately, these practices have reached other media such as YouTube, such as the one that promised to earn a kilo of clean dough a day by eating a couple of brownies that had nothing other than 1 scoop of protein powder and certain other foods, typical of a homemade smoothie .
Unfortunately, for many people who do not have the slightest idea about what the body can really progress to, they end up swallowing these string of words, being that the few days you see them preparing those incredible super mystical brownies or performing routine routines. Olympic gods themselves hoping to significantly increase muscle growth.
So, should I change my routine?
Of course, the change of routine must be done, it is a basic rule to continue progressing in your results, however, beyond simply choosing a greater weight or different exercises, Mass M1x Reviews you have to understand what the body asks us, that is , do things with a head. It will not help you to adopt a series of exercises that you have never done and that you probably will not be able to do well, because we know in advance that one of the key factors to correctly stimulate muscle mass is performing an impeccable execution technique in each movement.
What does this mean? that if you are thinking about changing your routine, make sure that you already have total mastery in the exercises that currently make up your training session, otherwise it makes little sense to strive for new movements, because the maximum adaptation to which your muscles can reach with Your current exercises will not be the most ideal.
Also, remember that there is the factor of recognizing what your body asks you. That is, if you are still making progress with the same exercises, it means that adaptation is still a reality and therefore there is still a lot of juice to squeeze into that routine.
We will explain this in another way. When you do a new exercise, the muscles require a period of time to be able to create the neural connections (adaptations) necessary to become more efficient in that movement. A clear example of this is the classic push-ups or push-ups. Probably in your first session you can not do more than five at a time and if you get it it is because you are not doing well. The arms tremble, the chest does not touch the ground as it should, the abdomen curves, the elbows expand … does it sound like you? surely yes. However, with the passage of time and the measure that you are doing this exercise you see how your body becomes more efficient in the technique to the point that it is no longer difficult to do ten or twenty in a row, the stiffness decreases or simply disappears,
The same goes for all exercises, only that the adaptation time can be much longer when the exercise is much more complicated. For example, it is much easier to adapt to a bicep curl and any of its variants than to do the deadlift technique, because in this movement more joints are involved, more muscles are activated, the movement becomes more complex, etc.
And this is where the confusion is created, because in the growth of muscle mass the opposite happens, since during the period of adaptation (produced by neuronal changes) it is not as optimal as possible.
This is due to the lack of adequate adaptation, that is, a complete mastery of the exercise, the number of joint fibers that are recruited during the movement is usually much smaller and therefore, muscle growth is reduced. As the adaptation grows, the recruited fibers also increase and therefore, hypertrophy becomes much more effective.
All this leads us to what was initially exposed at the beginning of this section, that if you still do not master an exercise well, it will be of no use to change the routine because there is still much to take advantage of in the movements you are currently doing. It is worth repeating once again that the change of routine can become good as long as it is done with planning and good knowledge about what the body demands.
The graph presented above is used to explain all of the above, information that has been obtained through a study conducted by the Department of Physical Education at McMaster University in Ontario, Canada.
As you can see, the red line represents neuronal changes, while the blue line shows changes in strength and green changes in muscle growth. This graph explains how when you start a new exercise, muscle growth is completely invisible during the first 6-7 weeks or so. However, what we can take for granted is that there is progress in strength gains and neuronal changes, even from the first week.
This leads us to deduce that routine cost changes will not lead you to have the greatest development of hypertrophy, so if your main goal is to get bigger, focus on a single routine and get the most out of it.
And before drawing conclusions, we must understand the differences between “obtaining the most optimal results” and simply “obtaining results”. Of course, changing your routine every two or three weeks will give you results, but they will be very low and if you are a person who sets goals and takes them with the greatest discipline, then this method will not work for you, being that the most advisable thing for you is to adhere to all the guidelines established throughout the article.