I'm getting bored with my weightlifting routine. I know you're supposed to change it up every 6 weeks or so right? So your muscles don't get all used to it? I feel like I've stopped making good progress in what I do so I think it may be time for a change again. I try and switch between squats and deadlifts every week but should I keep one of them for 6 weeks straight then switch to the other one?
My current weightlifting days look like this:
tuesday, thursday, saturday-
20 min. Jump Roping Warm-up
1st Circuit: Deadlifts/Squats (rotated every week) and dumbbell press (is that what it's called when you're bench pressing with dumbbells?) 5 sets
2nd Circuit: Elevated Lunges (Just recently added these instead of regular lunges so I wanna keep these) and Assisted Pull-ups 5 sets
3rd Circuit: Back dumbbell raises (I know that's not what it's called but where you lift the dumbbell up behind your head?) and side presses (Think that's what that one's called) 5 sets
4th Circuit/Cooldown Circuit: Bench Dips and Captain's Chair
Cardio Cooldown: 5 minutes on Stationary bike OR Stairmaster 5 minutes
Now obviously I wanna keep my stretching at the end. But any suggestions on how to change up my routine? I don't do machines anymore, just free weights. and heavy. But I feel like I've plateaued on progress and that is making me get bored that I'm not improving. Any tips? Suggestions? I love weight lifting in general, I just wanna keep that love.
BTW, sorry for not knowing some of the names of the lifts, it's late and I'm tired haha so I'm being lazy and not looking them up.
I suggest you look into a program that automatically has you alternating moves between workouts and that automatically has you switching every few weeks
In all the programs I've done squats are done one day deadlifts are done the next workout day so if you lift 3 times a week you would do squats 2 times one week only once the next and visa versa on the deads.
I also suggest getting a program like Starting Strength, New Rules of lifting ( any of them are great) or even stronglifts. Just increase the weight on at least one lift per session or week
I got bored with stronglifts because it didn't switch up with different exercises, so that is why I stick with the NROL formulas. Every 4- 6 weeks it is a new thing to do new reps, new # of sets etc... Always fun.
I also recommend New Rules of Lifting. It's nice to change things up every 6-8 weeks and they have a pretty good variety of exercises to do. I am doing New Rules of Lifting for Women right now and about midway thru stage 4. I think there are 8 all together.
If you do a full body lifting isolation moves are not needed. She also had lots of arm lifts that would work the bi- she is doing a press but with dumbbells instead of oly bars
OP- an advantage to having a well laid out full body lifting program is you would know the proper names of the lifts!! I am currently doing New Rules of Lifting for life and each workout has a warm up, stabilization ( planks) a dynamic stabilization - planks on a swiss ball or something making you have to balance more) a power move one day is upper next time lower ( box jumps, med ball tosses) then one day a squat next time a "hinge" ( deadlift) then each workout has a push, pull and one legged stance
dbackerfan- haha yeaaaaah, I need to go learn some proper names :P my baaaaad. And I've heard of Starting Strength and New Rules for Lifting, I just never game it much thought, but maybe I'll try it, cuz it'd be fun to get a new routing. And thanks for some of those suggestions! I have to try the box jumps sometimes, I just didn't realize I could do that in place of squat or deadlift and still get a full body kind of workout cuz I know squats and deadlifts work so many muscles. Do box jumps and med ball tosses work a lotta muscles?
Just looking at your routine, I'd say to rearrange your circuits. Currently, you have 1, 2, 3, 4, -- what about 2, 3, 4, 1 today, then 3, 4, 1, 2 tomorrow, etc. I'd presume that no only do our bodies adapt to the exercises we do, but they also adapt to the routine so rearranging your circuits should confuse your body a bit.
DO NEW RULES OF LIFTING!!!
lol, I just got it for similar reasons (I was bored, was doing the same workout routine for 6 months, etc). At first, I had a hard time getting used to the new exercises, and i'm still having trouble feeling some of them, as well as getting used to the new lifting, but i'm sore after every workout, and it may be my imagination (or the extra ab work and pushups i'm doing at track, but something makes me doubt that), but I feel like i'm seeing improvements. It's only been two weeks, which is why I feel it may be my imagination, but hey, maybe! Anyway, I highly reccomend it. I'm feeling the exercises, and The author seems to know his stuff too. I would just add more cals to his meal plans however if you need em' (seeing as you're a young adult and all, you might).
The book has 6 months worth of workouts in it too, and from what i've read, you can do it more than once. Very much worth the purchase and I highly recommend it!
I'm definitely gonna consider New Rules for Lifting :) I hear a lotta people talk that program up on here, so I figure it'll be worth a shot. I've heard nothing negative yet about it :)
freddie_mac: That is a good idea. I'm one of those OCD people who like to stick with a routine and it's always hard for me to even switch ways I do them, but I know I need to or I'll continue being bored and lose interest in weightlifting. I think I will try switching them up a little.
lozanom- I've been to bodybuilding.com to just check it out awhile back, I can't believe I didn't think about looking there sooner! Off I go to see!
I'm also thinking of instead of deadlifts or regular squats, maybe try overhead squats? The only downside is I'd have to start at a low weight again cuz those are super hard when I try, will that hinder my progress on squats at all? If I focus on overhead squats to replace regular squats, could I still build muscle even though I'm going to a lower weight to lift? Are there even any better benefits to overhead squats?
Thanks guys, you all have some awesome suggestions!!!!
Yes definitely, I hate when I get bored with routines, then I don't wanna exercise and I feel like I'm making myself do something not fun anymore. There was one day where my friends and I played capture the flag and freeze tag and it was so fun and great exercise! Or going to the river for the day and racing your friends trying to swim upstream? Sometimes, that's so much better than traditional HIIT or cardio in general :P I need to go download that Nike app as well...
Overhead squats are a very advanced move. I can only do about 18lbs overhead so if you can do any kind of OH squat you are doing well.
If you have a hard time squatting start with just body weight- then try a goblet squat with a dumbbell, next go to the front squat or back squat.
In the NROL for Life program I am currently doing the levels of squats are as listed above with the OH being "beyond ' level 5.
Just do what you can do and as you get stronger increase the weights.