T Nation

To Change, or Not to Change


#1

Been experimenting some time now with my workout, trying to see what works and what doesn't. I have accepted the fact (thanks to this website) that I either shoot to burn or shoot to build, never both. For now I am shooting to shed the last couple of pounds I have left before upping the kcals to high levels in order to gain. In recent questions I asked, I had mixed feelings towards the idea of switching exercises each week.

When I say switch, I mean if one week I do bench press, the next week I might do DB Press. If I used the smith this week, I might use a machine or dumbbell the next. Granted, since I am running a calories deficit, I am not expecting to build strength nor am I expecting to build that much muscle, however, I wouldn't mind knowing the right way to do things. I have to say I have been seeing strength gains with some exercises, but not others. Leg Press for example is an exercise I have seen consistent gains in each week, but I do that exercise every week, versus something like Bench Press, which I don't do every week, and I assuming as a result, don't see as much of a gain if any.

Guess the real question is: Would it be best to focus on a specific routine with the same exercises for 4-6 weeks, then switch exercises, or is the switching of exercises each week ideal. I know some responses are going to be "whatever works for you" however, a professional opinion would be nice. I have been reading and searching the site for an hour now not finding a definitive answer.

In case someone asks, the reason I switch is because of the idea of muscle confusion. Trying not to let my body get used to the same thing so that I continue to achieve gains...


#2

What is your current program? To answer your question, you don't need to "confuse" your muscles or switch exercises weekly.

Lift heavy and intensely, maintain a caloric deficit either by restricting calories, w/ cardio, or a combination of the 2 while getting at least 1 gram of protein per lb of LEAN BODY MASS (not body weight). That will result in fat loss while retaining as much muscle as possible.


#3

My LBM is about 180 and I eat somewhere near 250 grams of protein a day....if I lowered them I would have to raise carbs which i don't want to do too much....my fat however can maybe use a 10 grams push.

I split my workouts to 4 days a week

mon- chest/bicep
tues- legs/ light core
wed- off
thurs- shoulders/tri
friday- back/abs

I do HIIT 3 times a week, first thing in the morning, and some steady state cardio 1-2 times a week.

My diet is 8 meals a day, 2 hours apart.

200-300 grams of protein
100-200 carbs
35-60 fats

the numbers change according to workout and non workout days. On wrkout days I try to do between 4-6 exercises 4 sets each, 12,10,8,8 and throw in a rest-pause set for some of the sets