Muscle Adaptation and Workout Variation
by Jason Heilpern on March 8, 2012 at 12:06 PM EST

In the last 30 days I have been doing a variety of different workouts, experimenting with what my next routine is going to be.  I have been trying rock climbing, Insanity: The Asyulum, P90X, and running.  I need a new routine because I am just not feeling the after workout soreness.  Believe it or not you should feel sore and tired after a workout.  Its called Delayed onset muscle soreness. If you are working out and you feel nothing afterwards that is a sign that your body and muscles have become accustomed to your workout and its time to switch it up.

Its recommended that you switch up your workout routine every 4-6 weeks, because its been show that our muscles can adapts very fast. Once your muscles adapt they will no longer respond or grow due to the effort you put into the gym. This is called The SAID Principle. The nice thing is it really does not take much to change your routine. Here are some suggestions of what you can do to avoid your muscles adapting to your workout.

1. Add more reps
2. Add more weight
3. Change the order in which you do your sets
4. Adopt a completely new routine
5. Shorten rest times between sets
6. Add outside activities to your weeks schedule such as sports (i.e. rock climbing or football)

So what am I planning on doing. Well I am going to do a little of it all. I have decided starting on Monday that I will do the official P90X/Asylum Hybrid program for 30 days. I will also go running for a minimum of 3 miles 3 times a week, and I will go rock climbing 3 times a week. I will maintain this schedule for 30 days and report my results as I go. However, its important to stay ahead of the ball. I am already looking for ideas for my next routine change up. If you have suggestions for some good routines I can do post them in the comments section.

Till next time have a fit and active day!

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