We’ve all seen the P90X commercial, that hour and a half long marathon of every single individual who has ever used it, telling us that it is, in fact, the greatest thing since sliced bread. I’ll even agree, I love the way the program challenges you for a full 90 days and it definitely gets results. The problem lies AFTER the 90 days…What do you move onto? Some restart the program, some start another program (probably not as effective), and some give up. A lot of people stay on the saaaaame program for months at a time, and some exercises will even make it through an entire year! The key to training in the weight room, lies within the challenges you throw at your body. Walk into an LA Fitness in your town, and take notice of some men in the gym. They will bench press and do hernia inducing bicep curls as their workout for decades at a time. Seeing this sort of thing going on makes me want to sprint to the mens room to keep the vomit off the gym floor. I can’t be entirely pissed off though, because there is a lot of misinformation out there, and the fact of the matter is, some people just don’t know how to go about setting up a routine.
A program can last anywhere from 4-8 weeks at a time, and once that time is up, you should change every exercise you’ve been doing. I love writing new programs for clients, as well as myself. It allows me to see where my clients (and me) need to be challenged. Keep it simple if you’re just starting out. Let’s say you have a basic strength program for an upper body day…
- Bench Press 4 x 8
- Seated Row 4 x 8
- Dumbell Military Press 4 x 8
- Tricep Rope Pushdown 4 x 8
- Dumbell Curls 4 x 8
- 100 Crunches
Let’s take that program and tweak it for the next 6 weeks…
- Dumbell Incline Press (Incline no higher than 2) 4 x 8
- Wide Grip Pulldown 4 x 8
- Seated Barbell Military Press (Set the seat at 4 or 5, whatever the second setting is up high) 4 x 8
- Tricep Pulldown (Use handles, place your hands in a palms up position) 4 x 8
- Bicep Rope Curls (Use the rope you used for tri pushdowns, set it low, and go to work) 4 x 8
- Planks 4 x :30
Here you can see the difference in the two programs. Not much has changed, just the way we go about challenging each muscle group. If you continue to challenge your muscles in different ways, you’re results will be outstanding.