How Often Should You Change Exercises in Your Training Program

So we get this question all the time and the answer might surprise you. How often should you change exercises in your training program. Let us know any more questions you might have and we will try to get them answered for you.

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John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.

Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.

As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst – almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.

Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.

IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005

USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007

IFBB North American Championships, Men Heavyweight, 16th place
2010

IFBB North American Championships, Men’s Heavyweight, 12th place
2011

North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012

North American Championships, IFBB Bodybuilding: Over 40 – Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 – Heavyweight, 2nd place
2013

Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014

NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 – Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015

NPC Universe, Bodybuilding Over 40 Overall, 1st place – Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016

Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017

#workout #Fitness #Bodybuilding

[frankied]

Me personally, I don’t change up my workouts too much. I’m 46 yrs old and my joints have a fair bit of mileage on them, from playing rugby for years. So I have a few select exercises that I know I can do without inflaming my joints and I just sort of stick with them. If I get stale or hit plateaus, I adjust the number of reps or even rep speed to change things up. Thanks again for another great video John👍

[the_notorious_bas]

I train for over 25 years and rotate between 3 schedules with exersizes. This feels good and keeps me focussed.

[Thedudeabides]

This is so important and even though you’re experienced it’s very good to hear this and try to modify.

[RickfromFresno]

Yeah, nobody outgrows the basic compounds. If u can't do em then there's alternate basic compounds but that should be the opener exercise. Whatever else ya do doesn't really matter because to me ur pushing blood into a specific area for a specific effect but the overall mass builder has been done.
Other thing is, ya don't notice gains really that fast anyway. Sometimes u might like after four workouts with an exercise but for me, it was always one day I looked in the mirror or put clothing on and said damn! My legs have grown or my chest is getting bigger cuz this shirt feels tight in the arm pits or the shoulder seem is ridin up. Just subtle changes that happen over time.
Stick to the same basics and pay the dues with consistency and diligence. People talk about muscle confusion...ya gotta have a benchmark, a reference point and ya gotta progress from that point and not lose the groove of that movement. Basic compounds are effective for a lot of reasons and they send a ripple effect thru out the entire body that Sparks growth.

[Ascendment]

That was the best advice possible; if it's working for you then keep doing it and keep milking it. If you stop seeing progress after a while then you can switch it up. But this is usually long term advice, don't change programs too fast in the beginning as it can take time for the gains to come in especially since the adjustment phase can take a while.

[edwardfortae]

I rarely change them but change order frequently. I have one or two here or there I sawp out or if Im hurting I swap in. If it works I keep it.

[stephanreichelt]

I do variations of the same excercises; for example presses with BB/DB or machines...……..

[mjsgv]

Based on my body, if I keep on progressing with the routine I am doing, I don't have to switch things up. But let us say you train back and biceps same day, your back is still progressing but your biceps hit plateau, I suggest you switch variety for that muscle group but not the entire workout, for example, if you train biceps with barbells, switch to dumbbells and progress again with that exercise.

[dutchhoffman]

it would be an honor to shake this man's hand

[AussieAngeS]

I don’t eliminate many exercises I do but I do switch them around or I change exercises according to how I feel on the day. I generally switch up what day I train what body part every few weeks just to switch things around. Great video thank you guys.

[paulx]

Really good food for thought. Your contributions to this community is very much appreciated!

[MasotaMau]

I’ve been sticking to the same workout routine for a year and three months now, hitting it every day with maybe 10 days off at most. The results keep coming because I’ve just been adding more weight—classic progressive overload. What really matters is consistency, good sleep, proper nutrition, and staying hydrated. It’s not the perfect routine for competition, but it works for me and for others I know. Mostly bodyweight and compound movements. Keep it simple, but above all, stay consistent. in the end the best program is the one you can stick to.

[vicchecksitout]

It's amazing im so glad I came across your channel few months ago everytime I have a dilemma you're making a video answering it!Keep up the good work!

[joyflint]

The 2 best guys together again. Love it.

[matthewblumenthal]

I find that I get my exercise rotation forced on me. It's rare that I can do the same routine twice because the gym is crowded and I'm not willing to wait for benches or bars if I can avoid it. I can work the same body part in an awful lot of ways, so I do it when I have to. Seems to work pretty well for me, so it's good.

[jasonhamm]

Hey john I would like to know how often to take rest days. 1-2 days off a week? I’m in the intermediate category. And I’m natural.

[JustArtsCreations]

im gonna be real, i change my workouts literally every time. even if its just one exercise or even the same one done differently. ever since doing this i have noticed much more efficient results, that and its more enjoyable.

[metatronmen]

Man, your videos always rocks, thank you.

[smartymcfly]

That left hand is definitely photoshopped 💪🏽 🤣

[upinarms]

I have a pretty consistent routine, but I will periodically rotate out a typical set with supersets of different kinds every few days as recovery permits. Seems to work pretty well for now, though I don't know if it's a good idea. My only snag has been that I think I was squatting too much and started have sciatic issues so I had to back off with that.