How often you need to change up your strength training program? What's up? What's up? What's up my finishing my broadcasts are gonna be K. Break Casper, personal training. And I know you're here because you know how often you need to change up your strength training program. And that's what I'm here to tell you. You got it. All right. But before I go into this, you know what you guys need to do? Come on, hit that subscribe button, give me some love. hit that notification
bell. All my new content is dropped. And it also gave me some love. So I was like, alright, and pop in the comments and questions you have along the way. So what happened? You hit a plateau, you're not getting any stronger. Are you wasting your time? Yes, you're wasting your time. So you're going to the gym right now? Doing the same way, same program with no results. And that is a recipe for disaster. Why? No Why? Because
who wants to go to the gym? Who wants to work out every day and not get stronger and not get results not dropping by not gaining muscle? Yes, it's insane. And sometimes, you know, you sit there and you look at it, you're like, Well, wait a second, something's gone. Something's wrong here. Something needs to happen. Right? Something does need to happen. First off, are you journaling? Are you logging what you're doing? While you were there? Are you following a specific program to get you
where you need to go? Or did you just kind of scroll through Muscle Fitness Shape magazine, whatever it is Men's Health, and just pick a program you think is gonna work for you because, you know, for Wesley Snipes, it worked for exercise person is or what your neighbor or whoever, but you have specific goals, and you need a specific program to
get your specific goals met. And once you find that program, and once you are reaching for your specific goals, you need to make sure you're logging what you're doing weights reps, that you're making it for all eight repetitions, or 10 repetitions at that way, or failing before it you know, if you've been hitting that certain weight range for X number of days, weeks, months, years. So hopefully not wasting years on your life. But it happens, I've seen it no big deal. Not a big
deal. Guess what you're here. Now, it's time to learn when to change up your program, it's time to understand a little bit more about, you know, strength training. And you know, whether you're trying to lose weight, or whether you're trying to just get bigger, it's all about your program. It's all about how you eat what you eat, could make those games, and it's all about journaling, everything along the
way. Got me. So right there in that first little bit are massive nuggets that are gonna make massive changes if you're not doing them already. So make sure if you are working a program for your needs, then in you're not journaling, start journal, start there, because that way you can at least say like, Oh man, I've been making reps all the time, I should have been going up and you might have been able to be getting stronger
before even changing it up. But once you've hit that plateau for a week or two weeks, so typically a two week plateaus, and you're eating properly to make the changes that you're trying to make getting stronger. So if you're doing everything right, then you hit a plateau, there are several different ways to change up your workout regimen. There's a couple techniques that I use that are
for a one week period. And there's a couple techniques that I use for a two to three week period for kind of just shaking it up a little bit rebooting your central nervous system, obviously shocking the system. So I'll go through the first way first is called cumulative repetition. So cumulative repetitions are when you do something for one rep and two reps, and three reps and four reps, and five reps and six reps, so on and so forth to 21
repetition, right. So typically, when I work with somebody, and I'm telling them what to use weight wise, I choose a weight that they could typically do for anywhere between like 30 to 50 repetitions at once, right? So you take that weight, and you start off, I'll have them do two exercises, and they're normally
opposite body parts. So the benchpress you know, bent over row, so, or the a squat and a stiff like a deadlift or something along those lines, it's opposing muscle and you will start off going one rep, one rep, two reps to three reps, three reps, four reps for all the way to 21 repetition. I want you guys to do the math how many reps is that? So not taking any breaks your breaks are from when you set down the weight there to picking up the weight for your
next exercise. So you're gonna do two exercises, that is your workout next day, same thing to do split whether it's like upper body, lower body and just kind of move through that. This workout would be done for one week, one week would be enough to shock your body moving back into the program that is working for you getting you the result. Okay, so Workout number two. This one's done typically, for a
three week span. So you will take a power exercise which is like a deadlift, squat bench press, bench over row, power exercise, and you'll pair it with a ballistic exercise. Well listen exercise would be, you know, vertical jumps, broad jumps or long jump plyo push ups, you know speed cable rows,
or resistance band row. Those are like ballistic power super fast motion exercises, and you would pair it with the exercise that is the same, but obviously, you'd be doing the power with ballistics, so the squat or deadlift, long jump bench press Apply a push up, and you would
superset those. So you go through your workout that you normally do, you pick probably three to four exercises, and then you would add the ballistic right after right so that one you would do typically for two to three weeks to three weeks third program that I do for doing a system reset would be I call it the 1000 rep club right now it's not 1000. That's the
one exercise. So typically the same thing, I bust this one up either push pull, or above it with like, front of your body back here, body or upper body, lower body splits. And I would do 200 reps. So I would do 100 reps of five exercises and go through it twice. So in essence, you'd be doing it right. And this one you could do also for one week, it's a pretty extensive program. Same thing, you'd be choosing a weight that hits about 30 to 50 repetitions.
And you would use that for the entire duration 100 repetition. The four way to do it, and I'm sure there's more ways out there. But these are the four that I typically use with my face to face or online clients, just helping them do a reset, moving back into a program that is working towards their goals would be working a program backwards. So starting off with, you know, isolation movements working into the compound joint movements, which is obviously the complete opposite of what I
preach and teach. So you'd be working in isolation movements, such as like your chest fly's curls, triceps, lateral raises, leg extensions, leg curls, stuff like that, moving into the compound joint members, which in essence, you will be weaker moving into your compound joint members. But how does that make sense, right? You don't want why would I want to be weaker going into it, because hey, you're trying to chakra systems, you're gonna be doing isolation movements, which is drawing
energy from your body. So therefore, you're not gonna be at your peak performance, moving into what exercises you would want to be your peak performers. So, in essence, when you move back to doing it the correct way, three weeks later, you're going to be stronger because of the fact that you're doing it the way you're supposed to. And not in reverse. I know, it's my
mind. Holy smokes. This is why, you know, most people hire coaches, you know, people talk about, like, you know, in your business, in your, in your normal life stuff, you try to come up with solutions for problems. So a lot of times people will have problems with their workout programs, with the nutrition programs, with certain things that are going on. And what are they not doing? They're not come up with solutions for it. Because it's not a focus of their well, you know, going to
the gym I'm doing good. I'm alright, you know, make it more session. I'm doing awesome supposed to do but yet I'm not receiving results. But something's something's wrong. But it's okay. It'll it'll fix itself. Why does it ever fix itself? Seriously. So that's why you want to be in your reach out, you want to make sure that, hey, I'm not wasting my time, because time is valuable. You don't get time back. You don't get yours back on your life. You
can't rewind it. You know, like, Man, if I started this, you know, three years ago, but guess what you get started right now I got to do is find the right coach that's speaking to you. And if it's me, it's me. It's not it's not something to the heart, no, no harm, no foul. But say, you want to be sure that you are challenging yourself and taking it serious enough to take yourself to the next level. Because you want to get
stronger. You want to get, you know, leaner, you want to get whatever it is you're trying to achieve. So that way, at the end of the day, you're not wasting your time, because that's what it's all about. Right? Not wasting your time. So you want to make sure the program is designed for you. It's not a
cookie cutter program. You want to make sure that you're making the changes when you need to make the changes and will make sure you're increasing your challenge level, which is the resistance you're putting into your muscles. Oh, I know, guess what you're doing bodyweight exercises. It doesn't matter what you're doing. As long as you know how to make the right increases. How do you increase your bodyweight exercises? When you're leaning out? Guess what?
Do more, do more repetitions, reduce the amount of rest you have, pair it with things that are going to tax it more. There's tons of ways to challenge yourself right? But if you're not thinking about Oh,
guess what? You're in essence wasting your time who wants to waste the time of back to square A. So please don't waste your time journal your stuff when you hit a plateau, once you've been journaling your weights, and you've seen that you've hit the plateau when you add one of these elements that have just taught you, so that way, you can make faster, faster changes, getting back into a program that's designed for your specific needs. And guess what, you are going to be a bass, and
I love it. So pop in the comments that all this makes sense, pop in the comments. If you want to work with me, and you're saying no, and I won't do this anymore. I want to make sure that I have somebody there in my corner, designing this stuff, making sure that everything's happening in the
right way. All right, because I got tons of different hats, whether it's traveling nutrition, guys, whether it's, you know, eating out, whether it's eating in, whether it's prepping food, if you haven't checked out a lot of my stuff on my channel, I got hundreds and hundreds of videos in there for you. So don't get lost in my playlist. Because at the end of the day, I know that you know what people are hungry for and I try to teach what my clients are
asking me to you. So that way, you get a little taste a little feel before you even get to work with you. All right, hopefully this stuff makes sense. Hopefully you guys enjoy this. If you have guess what you got to do? Yes, subscribe, maybe go ahead and hit that subscribe button, smash that notification bell. That way you're notified as all my new content is dropped and show me some love and give me some likes. And that way I know that this is hitting home
for you. And you know, obviously that's what it's all about. Alright, Brett Kasmer B kpt signing out. See you next video.