How often is it necessary to change training routine?

I've been training now for 9 mths and am still enjoying everything. I have changed rountines slightly but not much ie most of the time my routines are split and I am doing higher reps lower weights (but defo challenging weights) and then occasionally I'm doing my routine as heavier weights and lower reps. I have seen changes in my shape but I want to see more and I know diet plays a vital role in this but do most girls change their routines regularly and how drastically should it be changed when it is?

Hiya, good to see you posting, was wondering about you the other day

6-8 weeks is usually the time people change things around but for me I don't tend to do the same thing each time I go. I may stick to the basic few exercises and tend to vary the format (number of reps etc) depending on when my comp is.

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Thanks Kitty,
I keep dropping in just keeping an eye on whats going on.

Recently hurt my bad knee (not weight training I might add, friend asked me to come along to a fitness fight class recently which I did and actually enjoyed at the time, but all that kicking out Claude Van Dam style must have aggrevated my knee) because within a couple of days I was completely laid up with it. Continued training everywhere else but left legs out for nearly 3 weeks. Tried legs again NYE and been careful and seems to be holding up.TBH I was really annoyed with myself for getting injured because knee had pretty much done all I'd asked up til that point.

I shall put a bit more variety into my routine and be back to more of a body building type diet tomorrow (cos I pigged out good style over christmas and New Year!)

Christmas is for pigging out it's official

Hope the knee holds up.

You coming to the seminar that Elfintan is arranging? See sticky at top of page of female section

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I change mine about every 12 weeks and I find it really helps me focus and train harder too which naturally gives results. 

If you were to change it, what were you thinking of doing?

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Thanks for replies.

Kitty, I've been thinking about that seminar, so just asked if there are any places left and how much it is as I would like to go.

I'm sure there will be room for a little one

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muscle fibre recruitment tends to tail off between 8-12 weeks so if you do the same thing you will not get much more out of the given routine. I like my clients to do 8 weeks on a particular routine then upgrade to a harder one. This is the best way to get results, gradually making gains but the body being able to cope.

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Remember also 'change' can mean something as simple as a change of foot placement (wide stance squat versus narrow) or hand placement (wide pull down versus medium-wide grip pulldown).

Drew Price BSc MSc 
Registered Nutritionist and S&C coach       
Consultant to Multipower Sportsfoods and Healthy Action
       
 

Good points Drew!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Thanks again for all your advice.