I've been weight training for 20 years and I'm bored

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wanderinglight
wanderinglight Posts: 1,519 Member
in Fitness and Exercise
I really need some new routines for strength training. Something beyond the same old five exercises for each body part. I know they work but...I've been doing bicep curl / bent over row / shoulder raise / tricep kickback / dumbbell flye for so long I think it's stopped working.

I have been doing bodyrock workouts for the past year or so and love them, but I'd also like to incorporate heavier weights back in for sculpting and to round out my workout.


Anyone have any great websites or routines they use to mix it up?

Replies

  • skybird455
    skybird455 Posts: 172 Member
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    check out bodybuilding.com, and search for plans, I am doing the dumbbell only split routine, and I change out an exercise every two weeks on each body part.

    start doing some really fun moves, like deadlifts, skill crushers, over the shoulder or round the world, reverse lats lifts, tricep pushups, military press (my favorite), cross body hammer curls, etc. You have to mix it up and challenge yourself to go higher on weight.

    hope that helps.

    Jess
  • mandasimba
    mandasimba Posts: 782 Member
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    5x5 is nice, and there is a group here for ladies who dig it.

    Here is an amazing summary of the program written by the amazing Tameko

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
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    Bench, squat, deadlift?? I never get bored with those :)

    As far as routines go, I've seen so many people rave about stronglifts 5x5. I don't follow the whole routine, but I do 5 sets of 5 on squats, bench press and shoulder press and really enjoy it! Moving up easier too :)
  • Rae6503
    Rae6503 Posts: 6,294 Member
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    5x5 is nice, and there is a group here for ladies who dig it.

    Here is an amazing summary of the program written by the amazing Tameko

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

    This. The steady weight increase keeps it from being boring.
  • Fittreelol
    Fittreelol Posts: 2,535 Member
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    New Rules of Lifting for Women is an interesting book, and may provide you with new ideas. Nerdfitness.com is an amazing site with tons of information on pretty much anything fitness related. http://www.nerdfitness.com/blog/2010/05/10/real-life-role-playing-what-is-your-profession/ is a fun way to determine what your fitness goals are- which can in turn help you decide and plan how you want to work out. I want to be assassin-scout hybrid so I do bodyrock style workouts, long bike rides on my days off, and at least an hour of cardio at the gym. Someday I will be Michael Westen- uh except for the being a woman part.

    There are great body weight (similar to br) and weighted workouts on http://www.lovingfit.com, http://bodyripped.net, and Zuzana Light's channel on YouTube. Some of the more experienced body rockers found these sites more challenging, but I still struggle to do full push ups a lot of the time so I can't speak from experience. =)
  • neverstray
    neverstray Posts: 3,845 Member
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    P90X gave me some new cool ways to do some exercises. Lots of variety.
  • jesscod
    jesscod Posts: 98
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    www.gainfitness.com is a good website to use - you choose the areas you want to work on and how much time you want to spend and they set up a workout for you - you can even randomize the workouts!
  • hesn92
    hesn92 Posts: 5,967 Member
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    bodybuilding.com has a lot of routines on it.
  • wookiemouse
    wookiemouse Posts: 290 Member
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    If you like DVDs, there are 2 I would recommend - first is Chalean Extreme (you can go as heavy as you want, sessions are 30-40 mins long 3x a week), or the mother of all workouts, STS by Cathe, I'm starting that in 2 weeks. Cathe actually has a ton of weight training videos, I did her Pyramids routine this morning - same exercise, 12 reps at a light weight, 10 at moderate, 8 at heavy, 10 at moderate, 12 at light. Makes an hour fly by!
  • Ely82010
    Ely82010 Posts: 1,998 Member
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    bump
  • wanderinglight
    wanderinglight Posts: 1,519 Member
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    Thank you so much for the suggestions! I'm not looking for any DVD's or books...I feel like there's enough info out there on the web to be able to put together a plan without spending more money. I just put together a plan for legs and core using gainfitness.com and it's awesome! There are definitely some exercises in there I've never done before that I can't wait to try -- like the cable pull through. Looks like it's gonna hurt!

    Off to the gym now...
  • wanderinglight
    wanderinglight Posts: 1,519 Member
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    Just wanted to say...I did 5x5 today with leg exercises and loved it! I even burned some calories because my heart rate got up during step ups.

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