I’m a little confused about when and how to change my workout routine so my body doesn’t adapt and stop progressing. The more I read the more confused I get… information overload.

At the moment I hit the gym every alternate day, performing a full body workout each session. For cardio, I go for a 4km (2.5m) run on the off days. My aim is to tone/cut up and maintain my current cardio level.

I’m after some advice/comments/ on changing my gym workout routine so to not let the body adapt. Can it be as simple as changing the reps and sets of the same exercises… or does it have to be a complete change in exercises?

Just for an example (chest only)… If I do the below:
Bench press x bar only
Bench press x 12 @ 20kg plates
Bench press x 15 @ 15kg plates
Bench press x 15 @ 15kg plates

If I do the above for 6 weeks (with weight increase). Would changing it (as below) be enough to keep the body stressed and continue with progress:
Dumbbell Flyers x warm up
Dumbbell Flyers x 12 with heavy weights
Dumbbell Flyers x 15 with lighter weights
Dumbbell Flyers x 15 with same light weights

How does that sound for a change in routine? If this is a good routine change, I will do a similar change for all other body parts.

LMAO "dumbell flyers"

do you do "flyers"?

i recommend a fullbody workout 3 days a week with 4-6 compound movements each workout. that in addition with good rest and a good diet will yield results. look at the stickies at the top of the weight training section. there you will find information you have to know about lifting.

Cheers Proteinboy!

I'm going to leave it and do the same routine for the moment. I've been doing the same routine now for 7 weeks (same amount of sets, reps and same exercises and muscle groups). I was a little worried about not changing routines soon enough but I think changing it too soon or too often may not be good either. Not in the 'Rainman' kind of way, but I like to stick to a routine for a period of time.

Short embarrassing story... The other day at the gym I dropped the barbell on my face because I was trying to lift too much on the bench press. Thank god it was only from a small distance. It hurt but I had to pretend it didn't happen I don't think anyone saw it.