How Often Should I Change Reps?

1UP Nutrition sent this email to their subscribers on January 08, 2025.

Ever since muscle confusion became mainstream in the early 2000s (largely thanks to the popularity P90X), there’s been this on-going trend among influencers, celebrity trainers, and blogs to emphasize how important it is to constantly change up your workouts (exercises or rep ranges) in order to prevent “plateaus.”

What’s lost in the discussion around muscle confusion is that muscles aren’t that smart to begin with, and they certainly don’t need to be “tricked” in order to avoid a plateau.

In other words, you don’t need to constantly switch exercises every week, two weeks or even every month!

The “trick” to confusing your muscles is to make them do more work than they previously have (aka progressive overload). As we’ve discussed before, this can be in the form of:

Adding weight to the bar and performing a similar number of reps
Doing more reps with the same weight
Increasing range of motion
Reducing rest time between sets
Increasing frequency
Increasing the number of sets per week

Even when utilizing these progressive overload strategies, it is a good idea to include some variation in your workouts to limit the risk of overuse injuries, maintain enthusiasm for training, and prevent plateaus.

The trick is to use intelligent variation with your workouts -- specifically when and how to change exercises, workout routines, and rep ranges.

Enjoy Today's Short Blog: How Often Should I Change Reps?

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https://1upnutrition.com/discount/TODAY20Ever since muscle confusion became mainstream in the early 2000s (largely thanks to the popularity P90X), there’s been this on-going trend among influencers, celebrity trainers, and blogs to emphasize how important it is to constantly change up your workouts (exercises or rep ranges) in order to prevent “plateaus.” What’s lost in the discussion around muscle confusion is that muscles aren’t that smart to begin with, and they certainly don’t need to be “tricked” in order to avoid a plateau. In other words, you don’t need to constantly switch exercises every week, two weeks or even every month! The “trick” to confusing your muscles is to make them do more work than they previously have (aka progressive overload). As we’ve discussed before, this can be in the form of: Adding weight to the bar and performing a similar number of reps Doing more reps with the same weight Increasing range of motion Reducing rest time between sets Increasing frequency Increasing the number of sets per week Even when utilizing these progressive overload strategies, it is a good idea to include some variation in your workouts to limit the risk of overuse injuries, maintain enthusiasm for training, and prevent plateaus. The trick is to use intelligent variation with your workouts -- specifically when and how to change exercises, workout routines, and rep ranges.Enjoy Today's Short Blog: How Often Should I Change Reps? https://1upnutrition.com/blogs/training/how-often-should-i-change-repsREAD SHORT BLOGhttps://1upnutrition.com/collections/pre-workouthttps://1upnutrition.com/products/hydration-plushttps://1upnutrition.com/collections/protein-powders/products/clear-proteinhttps://1upnutrition.com/products/1up-natural-vegan-reds-greenshttps://1upnutrition.com/products/1up-natural-vegan-reds-greenshttps://1upnutrition.com/products/super-magnesiumhttps://1upnutrition.com/products/pure-rebuildhttps://1upnutrition.com/discount/TODAY20https://1upnutrition.onelink.me/G8Lm/klbwafgthttps://1upnutrition.onelink.me/G8Lm/klbwafgthttps://www.facebook.com/groups/229895364595675Email Support Call Support Live Chat customerservice@1upnutrition.com 1-800-688-1094 Website Right Bottom Corner Mon - Fri 8 AM - 1 AM ET HQ 8220 Commerce Way Miami Lakes FL 33016No longer want to receive these emails? Unsubscribe.

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How Often Should I Change Reps?

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