Hello,

I've been into gym for a month+week. I go to gym every other day (sometimes rest for 2 days).
My routine is
20min running before workout (10-11km/h)
chest+bi+abs
back+tri+abs(obliqs)
legs+shoulders+abs

So far I've been watching videos here + additional youtube videos every day before I go to gym. Everytime I go to gym I do something different. Either different excercise or some kind of different technique e.g superset(2 excercises without rest) for one muscle group. I keep the excercise amount low (2-3excercise for muscle group -  back, traps, abs etc) and high amount of sets (4-5sets per exercise & 8-10reps).

After a month+week I am still able to make my muscles feel sore after workout. I'm not sure if thats good or not as sometimes I will rest 2 days before I go back to gym. So my question is: How often should I change my [1]excercises, [2]excercise techniques (normal sets/supersets) and [3]routines?

stats: 179cm
weight: 74.5kg
LBM: 60kg
fat mass: 14.5kg
age: 24

My goal is to lose fat from 19.5% to 13-15% and gain muscle.
breakdown: lose ~3.5kg fat & gain ~7.5kg muscle (that will put my FFMI to ~21). My goal is to achieve this by June 7th. - Yes, I've always tried to make my goals as detailed as possible.

Oh, I also take creatine(5g) + dextrose (15g) daily

In my opinion you're changing things up way too often by changing things every day. With newbie gains you're going to see positive changes doing just about anything. But the best part of lifting as a newb is how easy it is to progressively overload. This week you might be benching 135x8, next week you can add 5 pounds. If you can't add more weight yet, add another rep or two each set. Rinse and repeat until you aren't making anymore progress. If instead you are doing something different each week, how do you know what kind if progress you are making? Of course you've mentioned the subjective observation of still getting sore. But soreness isn't a requirement for either strength or muscle gains. You might also have the subjective observations about how you're looking from week to week. But judging from your detailed goals, you probably like to focus on every detail. So my advice would be to stick to a program, add more weight /reps when you can, and keep a written log tracking this progress. That gives you an objective measurement to make sure you are headed towards your goals.

I'm not saying changing techniques won't help. It can especially be good on assistance and isolation exercises. But keep those traditional compound lifts simple as long as it's still working. All those YouTube videos showing different techniques are great for intermediate and advanced lifters looking to break plateaus, but you aren't there yet. And I can guarantee you the programs they offer aren't telling you to change your exercises each week, even if they make a video each week showing a new technique.

So the TL;DR version, find a program and stick with it to the end. Finish the program, assess what needs to be changed, and then make the changes.

Ive always felt you should lift first and do your cardio after you are done with your weighted routine. This will leave you in your freshest state to put maximum effort into your weights.

If you are doing chest/biceps one day and coming back and doing back/tris the next day you are working the biceps/triceps in back to back days. The Biceps assist the back, while the triceps assist in your pushing movements(chest). This is where the pairing of a Push/Pull comes in and is so effective. Where you train your back/biceps/traps on one day and the chest/triceps/shoulders on another.

I do agree with johnny you should build a fixed program where you know in advance what you are doing before you step into that gym. Log everything you lift in every workout and come back and beat the book the next time out. This will work exceptionally well for you right now and it will give you a clear cut idea of what is working for you and what isnt. Give whatever lifts you are doing a good month-2 months before you assess whether it is working for you or not. After you spend time doing them for a while you then switch things up and try some new things. In time you will have a log book full of detailed information and know exactly what works for you and what doesnt.

You also need to get your nutrition in check to make any type of serious progress. Go to the meal planner on this site and start getting an idea of what you need to be eating every day.

Some good responses here already!!

I would definitely suggest switching things LESS often. The reason you are probably still getting sore is that you keep changing things so much - generally you get sore when you ask your body to do something new, which is why you start to feel DOMS again when you start a new program or get some progressive overload done, such as lifting heavier weights than before etc.

So to answer all of your questions, change things when you notice they aren't working. As a beginner, you can stick on basically the same program for a good few months before you need to think about changing things. I would say one of the programs here would be perfect (3 months) before considering making any changes. PPL will be good for you as well. Get that frequency in to maximize those newbie gains and make sure you are eating enough too!

Plus you will be making slight changes with that anyway, by adding in more training days and new routines each month. Take a look and let me know what you think! http://muscularstrength.com/Push-Pull-Legs

I really don't feel I need a log book as such, because I am always adjusting my weight to do max 8-10reps (so that last 1-2reps need to use momentum). I do agree PPL is actually way to go as bicep/tricep days are back to back in my schedule which bothers me as well. So I will change that.

However, If I don't change the excercises for month-or-two, should I be doing more excercises per muscle group to include different muscle fibers? That's actually why I change excericses (I change max 1 excercise per workout) because I feel 2-3excercises are leaving some muscle parts/fibers out

I've adjusted my plan after watching Scott's video today about bulking and cutting: https://www.youtube.com/watch?v=GtYj5TeKaGo

My plan is to bulk for 2.5months till 7th of May and then lose fat for a month till 7th of June
Probably will be using ScottHerman PPL schedule for 2.5months http://muscularstrength.com/Push-Pull-Legs (maybe adjust or change some excercises from the video which are difficult or painful for me)
And from 7th May to 7th June will lose fat, either need to find a program from this website or do the "beachbody insanity" program

Guys, Scott, would that plan be ok?

To each his own, but in my admittedly limited experience, I've found keeping track of my progress each day, and then taking a look at my overall average progress at the end of the week, is a quick and easy way for me to tell how I'm progressing, if my diet or routine need a change, or if stress or something else in life is having an effect.

For the exercises, it looks like you've settled in Scott's PPL. Excellent choice! When I started out I also thought I needed my own custom program to get every exercise from every angle in. It wasn't until later I realized I have no clue what I'm doing, and no business trying to write an exercise program. That's best left up to the experts with the knowledge and experience.

Your goals laid out in your next post seem reasonable, just remember not to keep that date on when to cut set in stone. When to cut will need to be based on how much you bulk, so how much fat you want to lose, and where you want to end up when cutting, and how fast you want to get there. Scott also has a 12 week home program for fat loss, and plenty of other circuit trainings to follow to get shredded.

"To each his own, but in my admittedly limited experience, I've found keeping track of my progress each day, and then taking a look at my overall average progress at the end of the week, is a quick and easy way for me to tell how I'm progressing, if my diet or routine need a change, or if stress or something else in life is having an effect."

Ofcourse.. Why I did not realise it you can use this to keep track of what is working and what is not :)

As long as you are doing one or two compound movements per bodypart, every fiber will be getting a solid workout my friend 😊 Check out the video below for a more in-depth explanation, but the basic point is that you can do a lot of something like a dumbbell bench press because it works the ENTIRE chest, rather than doing some bench press, then some incline bench to mostly focus on the upper chest, and not the whole chest.. you're better off picking something that works EVERYTHING, and doing more of that.

That plan you have for bulking and cutting sounds good! Remember you do need a solid amount of time to be in a bulk though to give your body a chance to really gain some muscle. If you only give yourself about 10 weeks, you will notice changes for sure, but then you'll be taking some of them away again by going straight back into a cut.

Is there something you need to cut for in June?

"Is there something you need to cut for in June?"

Not really, just want to be cut again .Last time was 16 years ago (when I was 8). I want to get maximum results in the shortest time possible with right nutrition+workout. How long (roughly) should I bulk before cutting?

Well you want to gain 7.5kg of muscle, which is roughly 15 pounds. If this isn't your first year of lifting, then it's probably going to take you a year to gain (that is pure muscle we're talking about, not just weight in general).

I mean, there's no set time frame that a bulk has to last, but to see really good results, I would suggest bulking for a good 6-12 months unless you have something you need to be cut for. Otherwise you don't really give yourself enough time to maximize your results.

If you want to be cut again, and you're at 19% bf now, maybe you should cut down to around that 13% mark first, then lean bulk from there, so that your fat levels don't get too high. Ideally while you're lean bulking you would keep them between 15%-20% max.