Doing the same thing for forever doesn't produce results due to the [[Law of Diminishing Returns]]. This can be circumvented to some extent by some **macroscopic** fitness programming. It's not a routine, it's a routine about routines. I've heard recommendations about changing programs every 12 weeks, and another that suggests changing every month. This all mostly seems to apply to strength training, specifically. # Example: Huberman's Routine For 12 weeks do - Heavier weights, 3-4 sets of 4-8 reps, longer rests (2-4 min) For 12 weeks do - Lower weights, 2-3 sets of 8-12 reps, shorter rests (60-90 secs) ## Mine In Q4 2025 I committed [[Prefer a Long-Term Philosophy|long-term]] to a quarterly fitness routine change, bookended by my [[Overall Fitness Test]].[^1] ![[Fitness Periodic Meta Routine 2026-01-25 11.52.33.excalidraw.svg]] %%[[Fitness Periodic Meta Routine 2026-01-25 11.52.33.excalidraw.md|🖋 Edit in Excalidraw]]%% - **2025-Q4** - _baseline_ - establishing a control w/ my typical setup - Exercise most days, rotate through lifting & cardio, with one mobility day per week. - 3 days of full body lifts, in the 3 sets 5 to 8 rep range. - Each workout is 3 compound lifts, 2 isolation moves - e.g. squat 3x5, bench 3x5, chin-up 3xAMRAP, cable curls 2x12, lateral raise 2x12 - Cardio rotates through days for Zone 2, Sustained Pace, and HIIT - **2026-Q1** - _lower volume_ - seeing if [[Less, but Better|less is better]] - Exercise most days, rotate through lifting & cardio, with one mobility day per week. - 3 day [[Push Pull Legs]], lifts in the 2 sets of 6 to 12 reps. - Each workout is 2 compound lifts, 4 isolation moves in a circuit. - e.g. squat 2x8, deadlift 2x8, 2 rounds of (thrusters → curtsy lunges → glute bridge → DB RDL) 10 reps each - Cardio is [[Zone 2]] _only_, and I'm erring on the side of "too easy" zone 2 rather than "too hard" zone 2 - **2026-Q2** - TBD **** ## Source - [[Huberman Labs]] ## Related - [[Ideal Exercise Regiment]] - [[Routinized Variety]] - [[~10-15 Sets Per Week]] - [[Huberman's Foundational Fitness Routine]] [^1]: I didn't realize until just now how closely I mimicked [[Andrew Huberman]]'s example in my own implementation thus far.