How often to switch routines?

[jcm]

Hi Cathe!

I haven't been able to find an answer to this question and I'm hoping you can help out!

I run 3-4 days/week and use your DVDs to cross-train 2 days/week. Mostly weights, but also Boot Camp and Drill Max. My question is: how often should I switch my routine? I mix the running up with long runs, speed intervals, etc. but what about the others? I know weight routines need to be changed because muscles adapt, but shouldn't they be done for a length of time that allows the muscle to build? Currently I've been switching every two weeks. So, maybe, Muscle Endurance for two weeks, then Muscle Max two weeks, then Push/Pull two weeks, Drill Max two weeks...

About how long does it take for our bodies to adjust and it's time to switch routines? Two weeks? Six weeks? I'm sure it's a bit different for each person but is there a guideline I could follow? Any guidance would really be appreciated!

 

[Cathe Friedrich]

Hi JCM! Change is a good thing an should be done often, but your change doesn't have to be drastic. The main thing you want to do is establish your goals and choose workouts that will help you reach those goals.

For example, if you want to build strength, you can do 8 weeks of strength routines but each week make subtle changes to your program to shock your body with the unexpected (ie, change reps from 10 to 8 per set, reverse your exercise order, add a couple of new exercises to replace the couple you are currently doing, go slightly heavier, etc.)

Then after 8 weeks take a recovery week (either take off, or do light weight or endurance workouts, stretch program, etc).

Then go back to another 8 weeks of strength building but this time select all different exercises for muscle groups to achieve the same goals.

Then again, take a recovery week.....

Hope this helps