Program hopping.

Are you someone who does a different program every couple of weeks or even every few days?

Perhaps you even go from one extreme to the other; for example, weight lifting one week then maybe running your ass off like you are being chased by a saber-toothed tiger the next?

Program hopping is quite common.  Unfortunately, a lot of disinformation and misinformation is available from your favorite IG page, magazines, and TV.  These outlets make it look fun and appealing, making you think the variety is what you need to stay motivated and stimulated.  For some, it can be mentally more engaging, but it will interfere with the progression of your gains.

The basics of quality programming include strength training by applying the concepts of progressive overload and time under tension principles.

Think of it this way.  Progressive overload is simply lifting more weight for more reps and/or sets.  When you don’t have consistency in your programming, you cannot apply this progressive overload principle.  Yes, this means you should be doing the same exercises for weeks and months at a time, as our body needs a reason to adapt.  When you repeatedly perform the same exercises for weeks at a time, you are offering your body no choice but to create more muscle strength and size.  By gradually increasing the demand you are placing on your body with core movements like compound lifts, for example, you are kinda forcing your body to adapt.

You can apply the principle of progressive overload in many ways.

• Increases reps and/or sets during your training.
• Increasing the time, you have your muscles under tension (think tempo work as an example).
• Increasing the resistance placed on your muscle (adding more weight).
• Even adjusting your set break times.

Obviously, you would not add weight to an exercise that you are currently performing with subpar form or struggling to complete all sets and reps.  Focus on perfecting form at the current weight you are struggling with, then once your form is on point (form, depth, breathing, smoothness or quality of reps, etc.), add weight and continue to repeat this cycle.  Never sacrifice form for weight, as ego or pride lifting will increase your chance for injury.  This applies to any lift, but definitely spine loading exercises like the barbell back squat for example.  With program hopping you don’t allow yourself the opportunity to perfect your form and therefore the overall quality of your movements.

Remember, you must give your body a reason to adapt, to grow,  and to ultimately create more mass.  You will never get better at bench pressing if you don’t bench press consistently – the body has no reason to perform greater when variables are constantly changing.  However, when you bench press for 6, 8, 12 weeks even, the body has a chance to improve, because it has a reason to adapt and to grow (it has a stimulus that requires it, “progressive overload”).

Following a structured program offers time for the necessary adaptations to occur.  You will notice the ability to lift more weight, complete more sets and reps (volume capacity), form improvements that reduce injury risk, and ultimately, making the physique-based changes (body re-composition) you desire.

Tracking your workouts will allow you to see these improvements being made over time.  You can use your phone’s note section, apps, and even the old school way of a notebook.  It is whatever form of recording you prefer just so you know how much weight you lifted, how many sets and reps you did, and exactly what exercises you did the week before.  Then stick to this program for a decent amount of time, like 6, 8, 12 weeks, or longer if you prefer, as there is no requirement to change what is working.  Maybe you like the program overall, but just want to swap out some accessory lifts for diversity, such as variations of curls, triceps extensions, glute movements, etc. — go for it!  Just keep your compound lifts in the program as these are lifts that involve multiple muscle groups such as deadlifts, squats, lunges, bench presses, etc.

In closing, just remember:

• The body must have a reason to adapt, to grow, to improve.
• Program hopping will keep you spinning your wheels as the body has no reason to improve, create more muscle and size, and to adapt.
• Tracking your workouts is super important. This way you can see if you are improving over time.  Plus, this offers you the opportunity to see what works best for you.
• Perfect form, before adding weight. For example, BB Back Squatting with poor form will increase your chance of injury – don’t add weight to the bar until you can consistently hit parallel or below.
• Progressive overload sounds fancy, but it simply means, you are lifting more weight for more sets and reps . This is a HUGE factor when it comes to muscle growth and development.