How often do I change my workout routine?

[Maddwraph]

Hey guys, I was wondering around when you should change your routine, and how? Ive been doing a routine of 3 reps -3-4 sets type thing, and I feel like I have platued, but I do not want to switch the amount of reps I do. I prefer to remain with the same exercises becasue I feel my form is good with them. My routine is as follows:

Mon: squat, Incline BP, SOHP

Tues: DL, BOR, Pull ups (recently added)

Thurs: Same as monday

Fri, BOR, and originally cleans but I feel my form is lacking, so I took that out. I might do light deadlifts on this day and pull ups.

Lately, my DL's have been getting worse, my max was 315 at one point its now a struggle to lift 285. How would I go about to change my routine to continue on the road to become stronger? Thanks.

I still want to coninue the 3 repp scheme.

[bushido_man96]

As much as you want to continue, you won't see different results doing the same things all the time. You need to change it up, to cause muscle confusion. You have done the same thing for so long that the muscles are adapted to it. They know what you are going to do, and how to do the lifts. Shock them by changing everything; the exercises, the number of reps and sets, all of it. Do this for 3 weeks or a month. Then get back onto your routine.

[Dazed and Confused]

I agree with Bushido Man, you need to shock muscles into growth. I would reccomend a new training regime being implemented at least every three months to avoid going stale. This also allows you to train certain exercises very hard for a certain period of time and then change to focus on something else, as well as reviewing your goals. For example I have been cutting fat with a high rep bodyweight regime for the last few months, now working to build muscle mass with low rep heavy weight lifting and "death sets" of squats and stiff legged deadlifts.

[Kante]

Sorry if this is not allowed, but my question is kinda relevant to his. You're saying that you must not stick to one workout routine.

Now I assume that by that you mean a certain daily routine right?

So it wouldn't be a problem if it's a different set of exercises every day of the week? Like the first day of the week is different than the second and the third/fourth and so on...

[Dazed and Confused]

Well I would say that if you are changing your workout daily you should have no problems with growing stale (that is the concept of Crossfit, and those guys know what they're about). The problems of your muscles adapting come about if you do the same routine every week (ie, the same pattern of different exercises on each day).

[Maddwraph]

Thing is I wrestle during sept to feb so I have to stay at a certain weight or cut at that point, and im training just for just strenght, hence the 3 rep. So in the summer Im eating a lot and want to get bigger. I dont want do any high rep or such thing.

[marie curie]

I think changing your routine is will come about naturally when you get bored.

[bushido_man96]

Thing is I wrestle during sept to feb so I have to stay at a certain weight or cut at that point, and im training just for just strenght, hence the 3 rep. So in the summer Im eating a lot and want to get bigger. I dont want do any high rep or such thing.

Are you doing all of this bulking up and training now, just to have to cut weight when wrestling starts up again?

[Maddwraph]

Thing is I wrestle during sept to feb so I have to stay at a certain weight or cut at that point, and im training just for just strenght, hence the 3 rep. So in the summer Im eating a lot and want to get bigger. I dont want do any high rep or such thing.

Are you doing all of this bulking up and training now, just to have to cut weight when wrestling starts up again?

Well im trying to gain muscle weight then cut on excess fat when wrestling time comes.

[bushido_man96]

If I were you, I would cut the fat now. Trying to cut weight (like a lot of wrestlers do) is very unhealthy, and can lead to metabolic problems, which will hurt you later on in life.

I am not saying that you are doing it wrong. I am just throwing it out there. I am sure it is probably the same as many wrestlers have heard before.