I think it is a pretty safe bet that following the same workout regimen for too long will limit your body’s upside over time. The body becomes accustomed to the same workouts and needs change to shock the system.
For about 3 months, I had a regimen of 4 day cycles for strength training. One day back and calves, one day squats and arms, one day hams and shoulders, and one day chest. I would throw in cardio, abs, and an occasional day off. At the beginning of the three months, there were noticeable gains in appearance and strength. However, by the end, I was putting in my time at the gym and just not seeing the same types of gains.
Obviously, I figured this meant it was time to change (in actuality, I was probably a month behind). Now, I have switched things up a bit. I take one week and alternate between 2 major muscle groups. For example, last week was back one day, alternated with ham days. This week, today will be chest, tomorrow squats, and Wed. back to chest.
So far, I have been doing this for close to a month, and I definitely feel stronger and see some visible gains.
Another thing I have incorporated into my “workout week” is the “300 workout.” Yes, I am jumping on the bandwagon, and nearly every single fitness related site I have visited lately has something about this workout. Let me tell you, there is a reason for this. I haven’t seen this movie yet (partly because of the concern I have with its historical inaccuracy, which is neither he nor there), but I do know that these actors have some SICK bods.
Wow. I have only done it a few days, but it just kicks butt. It is extremely intense, and part of the objective is to finish it fast. The main 300 workout that I have seen is like this:
50 deadlifts at 135lbs.
50 jumps on to a 2 ft. platform
50 floor wipers at 135lbs
50 kettlebell clean and jerk (25 with each arm)
I have been throwing in some extra exercises as part of this circuit, including 50 squats with 135 lbs., 50 curls with a 45 lb bar, and 50 dips.
The best part is, the workout takes about 20 minutes, with some additional time for the extra things I throw in. Adding in about 20 minutes of abs and a half hour of cardio, and that is a pretty great, fun workout that really changes things up.