Continuously Switch Your Workout Routine For Better Results
The problem is that when you are always doing the same exercise at the gym, your muscles eventually start getting "used" to doing that particular exercise, and you fail to start seeing results as quickly. To avoid this, you should be changing your workout routine for each muscle group every 6 weeks or so.
The best way to see drastic results is to continuously confuse your muscle fibers. Muscles are dumb, so they will grow when you confuse them by introducing them to new workouts they aren't used to doing, and continuously switching between high-rep/low-weight and high-weight/low-rep exercises.
So for example for 6 weeks if you are working on triceps, do weighted dips, weighted bench dips, skullcrushers, dumbbell kickbacks, and tricep pulls downs and pushdowns. Alternate between high and low rep exercises, to confuse your muscle fibers. Then in the next 6 weeks, you should do closed-handed bench press, closed-handed pushups, muscle-ups, bodyweight tricep extensions, and overhead barbell extensions. Switching your workout routine will noticeably get you more immediate results.
Just my 2 cents on what has worked for me and a few others I know.
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"muscle memory doesn't judge whether you're doing good or bad, however, and so if you practice a song poorly for hours on end you're going to be really good at making the same mistakes over and over again."
form....
I switch up rep range's frequently.. 4 sets of 7 at 135lbs for 3 weeks can be 4 sets of 15 at 70lbs for a few more weeks than after 6 weeks of that I can try 4 sets of 8 at 140 pounds. Than week 7-8 can be a pyramid set of 12,10,8,6 reps to guage where I have made progress. Im with you..progressive overload alongside alternating rep schemes and excersizes serves not only as a training technique, but a measuring tool, as to what you are doing right and wrong. The most important measuring tools are often comparing anything to your BIG lifts, dead,squat, press, bench.
Im all for switching up routines to keep things interesting. Although I don't feel it is completely necessary to make gains.
IMO progressive overload , ie adding more weight and/or reps over time, is what brings best result.
With that said , if your routine is lacking different angles and important exercises, even with progressive overload your results will suffer.