How Often Should You Change Your Lifting Routine?

STUDIES

TIMESTAMPS
00:00 Intro
00:18 Exercise Selection
04:15 Volume
08:30 Joint Stress
10:53 Mental Monotony
12:15 Exercise Goals
13:23 Practical Recommendations

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BOOKS & TRAINING TEMPLATES

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SOCIAL MEDIA

[nsx_montana]

Absolutely brilliant channel, keeps me motivated and helps adjust my training sessions. Amazing research, facts and all graphic wise very nicely edited. Aussie accent also makes everything better!

[renevanleeuwen]

An excellent summary of reasons why would change or not change excercises in a strenght program.

[DavidRomanKC]

You switch based on need to progress, available equipment, and whenever things are hurting. 😅

[KazeClips]

I've been on the same routine for 2 years and was thinking of switching since my goals changed (from "get as strong as possible" to "get as lean as possible while maintaining a 315lbs bench/495lbs deadlift/315lbs pullup) so this is perfect timing

[batoulsheayto]

Your videos are the most informative on the internet. You really don't gatekeep. I am studying to attain my PT certification and your videos are of great help. Can you make a video on "how to know we are performing the right technique to prevent injury during an exercise" like joint biomechanics and positions that might put the joint under the risk of injury. Because i didn't find any clear videos on this topic. Would be really thankful if u make a video on this topic.
Bless your efforts.

[undercoveraca]

Brilliantly logical and helpful. I would only point out that the title is about lifting and does not specify hypertrophy as the goal, but the video then proceeds for the premise that hypertrophy is the goal of lifting. It isn't always and isn't for me. You could either specify the video is for hypertrophy training or have different sections for different lifting goals. But love your work. Way better than 99% of bro science.

[seejoshrun]

Lifting for your goals is so important. I'm lifting to supplement running, so I only lift 2-3 times a week and focus more on strength than hypertrophy. If I were just lifting, I'd probably do 4-5 times a week, go closer to failure, do more reps and less rest, etc.

[_Onlime]

I'm very thankful that you share this amazing content for free

[usamanaeem]

I dead azz open yt to search this topic and boom the first on my home page. Seems like yt can read my mind

[um]

If your diet/recovery’s on point & successfully achieving progressive overload in every exercise & session, stick to that program. And Work hard but smart. Simplicity is key

[Tomerkad]

There's a recent study that claimed that up to 40+- weekly sets per muscle group, you will still benefit from muscle growth to a measureable amount. This stretches your "up to 20 weekly sets" bar way higher. Of course, it also depends on training years level.

[_egghead]

I change every year and only change few exercises

[spurzo-thespiralspacewolf]

When training a muscle 2 x week, I like to have an A/B routine where I come back to the exact same exercise every 7 days. Any downsides to having an A/B/C routine where I repeat the same exercise every 10 days but still training each muscle 1 x 3-4 days?

[denisfellin]

so like... the max number of weeks to keep the same program is? (is 1 year too much? 6 month? 2 years?)

[pradipmahajan]

In which rep range should we train bicep and tricep for strength if we are not in hypertrophy phase

[madhusudan]

In the 20 set/wk ideal for volume, does that include only direct targeting or also peripheral, like how biceps are activated in lat pulldowns?

[stanwesterink]

When discussing the study about variation it shows that there is a significant differnce in the bicep and tricep muscles but no difference in the rectus femoris. Then you go on and talk about larger muscles probably benefitting more then the bicep for example. Are there other studies that show more of a difference for larger muscles? Or do i just interpret it wrong?

[Ivnmke]

I feel like studies on “changing exercises” has a potential confounder; they getting little to no frequency of the “most effective” exercises

[MrBestofGaming]

do you have any videos on how to approach a mini cut? maximum weight loss a week and duration etc?

[jml]

Put "When" in the tumble, put "How often" on title and answer "whys" on the video.