So my question for you is when do you change a program, how do you know when to switch
things up?
Is it every week, every six weeks or every sixteen weeks?
That's what we're going to be talking about today, when to switch up your workout program
and I want to welcome you first off to the show, 'Ask the Skinny Guy Saviour'.
I'm Vince Del Monte, I take your questions, the ones that get posted right here on my
Facebook fan-page when I ask for them, and I answer them in three minutes or less.
That's the series that we are doing right now.
This is a great question and I lost it...that sometimes happens, we lose the questions.
Maybe somebody else asked the same one...nope we found it, here we go.
It's from Winkle...I'm not even going to try that; we got the first name though, Winkle.
"Vince I have a question, how long do you use the same workout routine before changing
to another?
And does it depend on experience?"
Winkle this is really, really easy and I'm going to break it down into three categories
for you.
For my beginner athletes and my beginner weight trainees I like to change their workout program
once every 12 to 16 weeks.
Why so long?
It's because beginners take longer to adapt to a certain stimulus, so beginners can stick
at the same program for a long time before the ever even see a slowdown in gains.
This is going to change as your body become more adaptable; as your body becomes quicker
and more efficient we are going to have to be a little more intelligent with our program
design.
For intermediate individuals who have 1-4 years of training, that's what I define as
an intermediate, I like to change the program up every 6-8 weeks.
Then we have our advance lifters, our advance lifters are people who have at least 4 years
of consistent lifting experience.
Not 4 years off and on, when people take a trip here, a vacation there and another vacation.
That's 4 years of consistent training and you are considered advanced.
We like to change their program up every 3 weeks and this is the protocol, the frame
work, which we use with hypergaphy max, the program that Ben and I released.
Twice a year our students get a new workout and it's not a random new workout but a new
workout that is progressed based on what they usually did.
This is a huge reason that a lot of guys don't see a lot of results by just changing up their
program, it's because there's no continuity from phase to phase, and that's the reason
that we can make claims with hypergaphy max that guys make gains 365 days a year.
They are always progressing and never plateauing because we are always anticipating when their
bodies are going to change.
Then we de-load them for half a week to a week and then we start them on something else
and they're constantly getting them to super compensate by beating them up for three weeks
and letting them recover.
We beat them up for another three weeks and let them recover and this is how you make
gains.
This how you make gains forever without ever seeing significant lulls or halts in your
progress.
I hope that helps, you are definitely on the right track Winkle, I'm glad you're thinking
about that.
Alright to wrap up I always have a question for you, let's get a conversation started
below in the comments section.
I value your input and your feedback, specifically your experience.
I'm not here to debate with anybody, neither are my people, we are here to learn from others
who actually have an experience that they can share, something that they learned from
doing and taking action.
I want to know which program you've taken action with has produced the most sustainable
and long term results.
Let us know below, it doesn't have to be one of mine, if it's someone else's let us know.
Let's build up a resource of awesome programs for us to use and share with each other below.
So which program have you followed that has been really well designed and has allowed
you to make sustainable gains for a significant period of time compared to other ones that
you have done.
We'll talk to you guys next time, don't forget to subscribe to the channel and we'll talk
to you soon.