Whether you’re brand new to fitness or you’re an experienced weight lifter, following the same workout routine for a while will eventually lead to “plateau” — meaning your body will stop responding to workouts.
That’s because your body needs change. When you do the same workout over and over again over a long period of time, your body begins to build resistance to the workout’s effects. Your body starts to get used to the routine, resulting in a decrease of results.
But have no fear! There’s a simple fix. Just switch to a new routine. It’s really that simple.
If you’re used to working out 4 days a week, start working out 5 or vice versa.
Change what exercises you do.
If you always do normal barbell bench press, replace it with dumbbell presses or a chest press machine.
Lastly, if you go in the same order every time you workout (ie flat bench, then decline bench, then incline bench and you follow this same pattern every week) switch it up!
Start doing flies in between each bench, and switch up the order in which you do each bench.
Below you will find a few of my personal workout routines I have done in the past or am currently doing, along with some other random routine-type workouts. I personally like to rotate to a new workout routine roughly every 3 months. Happy lifting!