Earlier this week, I confessed that I have been in a running rut for a long time. But I have another confession... I've been in a lifting rut for just as long!
I've basically been doing the SAME lifts/sets/reps/weights for a very long time. I always do five sets of each lift. Here's a breakdown of my reps and weights for each exercise...
Band Asst. Wide Grip Pull Ups- 6 reps
Band Asst. Neutral Grip Pull Ups- 8 reps
Push Ups- 10 reps
Chest Press- 10 reps, 30lb
Row- 10 reps, 25lb
Shoulder Press- 10 reps, 20lb
Bicep Curls- 10 reps, 15lb
Tricep Dips- 15 reps
Of course I do core exercises and glute/hip exercises when I lift as well, but these are the lifts I do.
I decided to change things up. I am okay with sticking with the same exercises as they are very effective. But I need to change either the reps, weight, or both. Here's my plan...
Instead of doing band assisted wide/neutral grip pull ups, I am going to do them without the band for all sets. Right now, I can squeeze out between 3-5 pull ups unassisted.
For push ups, I'm going to up my reps to 15. As I get to sets 4 and 5, it sucks and I grunt, but I can do it.
I'm not sure what to do about chest press. 30lb is too light for me as I can easily do 10 reps for all of my sets. But 35lb is too heavy for me to maneuver on my own. I think if I had somebody handing me the weights and taking them from me when I'm done, I could do a couple reps. One option is doing push ups BEFORE chest press so I am tired and the 30lbs seems harder. What do you think? Anyone have any better ideas?
25lbs for row is still a challenge for me, especially after doing all those pull ups, so if anything I will just add a rep or two if I can.
I tried 25lbs for shoulder press and I can do it. It's hard, but I can do 6-8 reps. Shoulder press is one of my last exercises so I am tired by the time I get to them!
That brings me to bicep curls. I have been such a slacker with these! I'm upping the weight to 20lb.
For tricep dips, I'm going to stick with 15 reps. These are a weird exercise for me and I'm not even sure I like them. Maybe I will nix them all together. I use my triceps a ton during the push ups anyway.
Do you like tricep dips?
What lifting exercises do you do?
How often do you switch things up?
What lifting exercises do you do?
How often do you switch things up?
Good for you! I lift 4 days per week (split into back/bi/tri for 2 days and chest/shoulder for 2 days). I am all about changing things up lately! For the past few weeks I have taken running out of my routine because my back/hips are acting up a bit as they sometimes do, so instead of running I am walking and I also added in T-25! I am doing it 2 x per week on the days I spin and wow...it's not only difficult for me, it's making me very sore. Normally I kind of just get into my routine but I am embracing trying new things. At least for a month or two, right? Good luck with your new routine!
ReplyDeleteDo you plan your sked at the beginning of the week or do you go by feel? What are your fav lifting exercises to do? I'm sorry your back/hips are acting up! Good idea to just walk for a couple weeks.
DeleteI can never remember what the names are for weight workouts... Roger tells me things that I have to do, but if he is not showing me, I mess it up. He is always changing up the stuff we do, we hardly ever do the same thing twice in one week... which reminds me, I need to get back to weights for real this time!!
ReplyDeleteDo you guys go to the Y or Planet Fitness?
DeleteI currently follow a body weight strength training on my Runtastic Results app. It gives me a new set of exercises every time I do it. It's nice because it doesn't get boring and switches things up.
ReplyDeleteThat's cool! Glad you have something that keeps it interesting for you.
DeleteI follow a plan that has the changes built in for me, so I don't even have to think about it. And I like that, because I get bored REALLY easily (not to mention it's good to keep your body guessing).
ReplyDeleteI don't mind tricep dips, and it's definitely an area that needs work (just you wait another 20 years or so!), but I also have to pay close attention to how my elbows feel because I've had tendinitis in both elbows.
That's awesome that it is built in for ya! It's not that I get bored, I just know I was holding myself back with the weights. The reason I am not a fan of tricep dips is because I feel like with all the push ups I do, I already hit my triceps.
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