"So what's the bottom line then? How often Goods Elevator fujihd.net should I change my routine?" A good rule of thumb to follow is to keep your routine relatively the same for about 6 to 8 weeks, then make some changes. "What exactly do you mean by change the routine?" The best way to change your routine is to do totally different exercises. Let's say for example that for your leg muscles you've been doing leg presses, lunges and leg extensions. For a complete change you can now do squats, leg curls, and abduction (for the outer thigh). Other changes include;changing from using a free weight to a machine for a particular exercise. doing 4 or 5 sets instead of 3. switching the order of your exercises. Instead of training your chest, back, biceps, shoulders, legs and triceps, you can do just the reverse. Triceps, legs, shoulders, etc. The possibilities are endless. The nice thing is that there is no "wrong" way. Which brings up a good point. There is no wrong routine, but your form and/or technique can be wrong. Always remember to use a slow, controlled motion. Don't use momentum or "jerk" the weights around. It should take you approximately 2 to 3 seconds to lift or push the weight (which is called the positive) and 3 to 4 seconds to lower or let down the weight (which is called the negative). That's right, it should take you a little longer to lower the weight than it takes to raise Escalator Manufacturer.