Stop Program Hopping

You've been training for two years. Maybe three. But your lifts haven't moved in months.

You started with Starting Strength. Switched to 5/3/1 after three months. Tried nSuns for a while. Now you're on some custom program you found on Reddit.

Sound familiar?

You're not getting stronger because you keep switching programs before they have a chance to work.

Why Program Hopping Kills Progress

Here's the thing about strength training: adaptation takes time.

When you start a new program, the first few weeks aren't building strength—they're teaching your nervous system the movement patterns and building work capacity for that specific training style.

The real progress starts after that initial adaptation period. But most people switch programs right when they're about to see results.

The Pattern

It goes like this:

• Week 1-2: New program feels fresh. You're motivated. Everything feels great.
• Week 3-4: Starting to feel challenging. You're adapting to the volume and intensity.
• Week 5-6: It's getting hard. Progress isn't as fast as week 1. Maybe this program isn't optimal?
• Week 7: You find a new program that promises better results. Switch immediately.

Repeat this cycle every 6-8 weeks for two years, and you'll have made virtually no progress despite "trying everything."

What Actually Works

Pick a proven program. Run it for at least 12 weeks. Preferably longer.

Not because the program is magic. But because consistency is what drives adaptation.

A mediocre program followed consistently for a year will produce better results than the "optimal" program you abandon after six weeks.

How Long Should You Run a Program?

For beginners: Until linear progression stops working. This could be 3-6 months or longer.

For intermediates: At least one full training cycle. Usually 12-16 weeks.

For advanced lifters: Through a complete training block, including a proper peak. Often 16-20 weeks.

The point is: long enough to actually adapt to the training stimulus.

When It's Actually Time to Switch

There are legitimate reasons to change programs:

• You've run the program to its conclusion and progressed as far as it will take you
• Your goals have changed (powerlifting meet prep vs general strength)
• Life circumstances changed (can only train 2 days instead of 4)
• You're injured and need to modify training

Notice what's NOT on that list: "I saw a new program on YouTube" or "This feels hard."

The Bottom Line

Stop looking for the perfect program. Pick a proven one and stick with it long enough for it to work.

The program doesn't matter nearly as much as you think. Your consistency matters more than anything else.