How often should you switch up weight lifting routines to avoid habituation?

Question

Gina Grain · Answer

Okay. Great question. Jonathan. So habituation the adaptation to a stimulus, right? So our stimulus is the the weight room or lifting weights. So how do we avoid the habituation? Habituation? Meaning you are not responding to that program anymore with the weight training program. What we're looking for is adaptation and Improvement, right? So you create a program, you stimuli as a stimulus and then you are looking for adaptation through all that program. And the result being an improvement in strength if that's what you're working on. So generally speaking, according to Scientific studies and also personal experience 6 to 10 weeks of following a program as little as two times a week in the gym, is appropriate stimulus to see improvements in, for example, strength and or power. So my recommendation is between six and ten weeks there. Have been some improvements with four-week programs as well, but See some long lasting changes in your, in your strength, not just neuromuscular, but also either muscle growth and or a significant Improvement in first production, looking at those numbers. Now, also, you need to look at, look at how board you are getting in your program. So if boredom creates stress and and Des enjoyment, let's call it. And before 10 weeks, then you might want to switch it up before ten weeks. So looking at how are you enjoying the program? And also creating enough time again that 6 to 10 weeks to see ants in your program. Thanks.

Erin Carson · Answer

How often should you switch up weightlifting routines to avoid habituation? I can say that. I live a little bit different way, perhaps that habituation might be plateaus training, plateaus, or just your body adapting to the specific demand, that's being imposed on it. So, first and foremost, I will always look at the full year plan of any athlete, professional athlete age grouper, or even someone who's just beginning to add strength and conditioning into their program. I'm really attracted to people who really like doing things. So whether they're skiing or traveling in for a bike trip, in Europe, racing Ironman racing Olympic distance, Triathlon, 's marathons, 10K. I love working with those kind of people and to get them into an annual mindset will allow us to then create a periodized program. Very rarely a my period izing on a linear fashion because I found that and what that means is we just we're going to lay out a plan, we're just going to follow it and we're going to stay for weeks in strength endurance. And then we're going to go four weeks or six weeks in strength development, then we're going to go four weeks of power development. I struggle with that a little bit because I think my athletes struggle with that a little bit. The first phase for me is really going to be skilled development. We want to get our athletes. Understanding squat patterns, lunge patterns, pulling patterns and pushing patterns. And once they can establish that, Their skill is high in the weight room and they're able to accept load with exceptional form. That's going to allow us to be able to change up a program in a more undulating way, which means like Monday, Wednesday Friday might be different focuses for those athletes. It's going to we're always going to take a very individualized approach. Some people need more strength, some people need more speed, some people need more skill, so it'll be very individualized, so it can be changed up based on the Fleet training as well. So there's tons of variables that will, that will come into play. But I think a strength coach who teaches the foundational movements of lunging pushing pulling squatting will have much more freedom to give more entertaining movements and challenges to athletes. That are seeking a really engaging strength and conditioning program

John Sinclair · Answer

How often should we switch up weightlifting routines to avoid habituation. So, coach, Gina gray, did a great job of explaining how long and how what the research tells us for how long we need to stick to a stimulus to have the right adaptation before we change and I suppose six to eight weeks and I would agree with that. One thing that I focus on with the athletes that I'm coaching is that we believe that variety is the key to both health and For performance. So I don't typically keep people on the same program for for that long generally. Every four weeks I switched the theme of training. So whether its strength power or endurance or combination thereof, we tend to do some different forms of strength and power within the same block of time and that really depends on their season 2. So one of the things that I'll do is I'll look at what is their most important competitive event that they they want to try. To achieve the highest level of performance and work it back from that and then pick out those themes that need to be improved upon for that athletes development. So I hope that answers your question. I'm kind of around the anywhere three to five weeks. I'm making a bit of a change to some of the programming and those themes, but the research does take us anywhere from six to eight weeks.

Paul Edmondson · Answer

Good afternoon, guys. How often should you switch up weightlifting routines to avoid habituation or plateaus? Now I'm gonna take you back 21 years when I first got into the fitness industry and on my PT course, one of the first things I learned was periodization and program design by tutor bumper, and in there, he introduces the gas model or the General Adaptation to stress model, and he talks about when you inject a new stimulus. That's a training program, the first few days. After that training programs hit for the first time, you actually regress your Fitness levels, you don't move sideways or up, you actually move down and that's called an alarm phase. And that generally is muscle damage, muscle, soreness, connective, tissue dehydration. And things that are going to make you feel worse over the next few days. And that can occur between three and ten days for someone that's experienced in something, brand-new that stressful, trainings are stress and the more athletically or inclined the less time that's going to be so near the three-day end and the more beginner and less experience you have in the gym. The closer that is to the sort of seven to ten day end and then what happens is the more you do that for the second and third time. Your body starts to wise up and adjust itself to adapt to what the programs designed to give you and you reap those benefits. Now, that adaptation phase can be anywhere between four and 12 weeks long in the same program, same principles and same variables. So four weeks more for the athletically inclined because you're so far. Close to your genetic their genetic potential. You hit a plateau sooner. And you need small adjustments. Quickly to change shape, whereas, the more beginner you are, you can make gains for so long doing the same thing, because you're so far away from your genetic potential. So, athletic pop four weeks, begin a pop 12 weeks, most General pop, most thought of average, intermediate trainers, six to eight weeks on average, hope that helps

Tim Crowley · Answer

How often should you switch your strength routines to avoid? Habituation this is a great question and it really kind of depends on the volume and the type of training that you're doing. So I'll give a couple very specific examples. If I have an adult endurance athlete, we're going to use a four week block, I think anything less than that, they're not adapting to it and getting accustomed to it or mastering the skills and specific doing twice a week. So they're going to get at least 8 exposures And then, we wanted to will be very similar terms of sets and Reps. And then week, three, and four might be a little bit. Gradual if I'm working with a team and they might be in season, or preseason to say what only working twice a week. We may lengthen that 45, maybe sometimes six, but if we're doing two days a week, then day one is different than day too. So they're only doing that same work out five or six times. And again it gives them time to learn, it gives them time to master the movement and see some Session before we move on and then those are going to cycle through the same exercise. Going to cycle through two or three Cycles later. So in the course of the year, they're going to be exposed to that particular exercise, probably three three to four times during that period, but working with kids and high CO High School type athletes. I like using three weeks because they don't get too bored and to accustom to it. Adults, I think for works really well but certainly I don't do anything, you know, anything less than Three and and no more than five.

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"How often should you switch up weight lifting routines to avoid habituation?"