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SHEINKIN Posts: 27
10/1/13 1:24 A

Hi, thank you all for your answers. When I mean I change things up I mean that I don't have an A and B routine but I do keep doing the same exercises every few workouts at least. I see that I m progressing because I see that I'm increasing the weights every few workouts / weeks or increasing the difficulty (dips with knee bend, then with straight legs, and now with elevated legs).
Maybe I'll try to look for an online program I like. Thanks again.

DMJAKES Posts: 1,635
9/30/13 9:17 A

Your routine looks pretty balanced to me, but I'll have to agree with some of the previous posters....if you change things up each workout, how do you know you're progressing?

Personally, I like doing a program where I can see my progress and where I'm forced to do moves I feel weak in or don't like (pushups and lunges are a prime example). I would probably rarely include them if I made up my own workouts; but if it's written down to do them, I just suck it up and do it.

Every program I've ever done has an A and a B workout, which gives variety. They also had at least one balance-oriented exercise, so if you like the BOSU you could use it for that exercise, or do a balance component on a cardio day.

9/29/13 11:48 P

Taking any form of random or helter-skelter approach to which exercises you do on a given day is a formula which ensures you will never have any way of accurately measuring your progress. With my clients I restrict their programmes to no more than six full body or compound exercises per workout and those are preset for a fixed period of time then modified or changed.

SOCAL_LEE SparkPoints: (43,325)
Fitness Minutes: (97,762)
Posts: 246
9/29/13 7:00 P

I've been using the New Rules of Lifting series for a couple of years now, and something Lou Schuler wrote in the latest one (Supercharged) really struck home. He says, "The only guaranteed way to get strong is with a focused, progressive program." He goes on to explain, "A program based on wiping yourself out every time in the gym with a random mix of unrelated exercises will not help you reach your highest possible level of strength or muscular fitness. For that, you need a system that offers predictable challenges, set up so you improve your performance in incremental steps over a long period of time."

In other words, if you try out three different leg exercises every time you go to the gym, you'll never be able to assess if your legs are getting stronger. This really hit home for me when I realized that when I started lifting serious a couple of years ago, I was deadlifting a 70-lb bar. Now I deadlift 130 lbs -- almost double. That's because I just kept on doing deadlifts, not every time I lifted but certainly regularly, and because I kept pushing myself to increase the weights. There are other exercises for which I can give examples, so I know the deadlifts aren't an outlier.

Maybe you don't want to increase your strength or endurance (the other way to measure progress is by number of repetitions and sets), which is fine, but anyone who wants to be able to measure his/her progress should think about setting up or using a program that rotates a certain series of exercises regularly. Hope that makes sense.

TACDGB Posts: 6,136
9/29/13 5:35 P

I would check with you can switch things up as they have lots of workout videos..........

9/28/13 6:09 P

"I have checked websites (as said in my post) and own the new rules of lifting for women, but don t want to commit to a definite program. I like to switch things up, do balance exercies on the BOSU etc. and there s not much room for liberty in predefined programs. "

Simply modify the NROL4W routine by swapping out exercises of similar muscle groups. This keeps the general structure of the program, which keeps the proper sequencing (larger muscle groups generally go before smaller ones), and the right balance of sets. It looks like you're doing too many leg sets, for example. 4 or 5 heavy sets of legs should be plenty, assuming you have a typical goal of general conditioning or fat loss.

ALORTA SparkPoints: (7,363)
Fitness Minutes: (3,449)
Posts: 310
9/28/13 3:19 P

Apps are probably your best bet... or just researching
The reason we can't say is exactly what you underlined yourself;
you gave us one day's routines, and told us you like to switch things up...
aka, that day you gave us isn't indicative of your average day

If you don't want apps, you can also just do what you've been doing, and if something starts feeling underdeveloped, start working on it more.

I'm new to free weights myself, so I'm sticking to videos (Chalean Xtreme) just to learn form. I did do some gym time, but back then I stuck to the machines vs free weights from sheer fear of doing something stupid and wrong. This limited my grab bag of things to do.
The videos *are* giving me the basics, and more importantly, helping me realize what a good session should look like vs simply winging it.
Another thing the gym taught me; there are always people eager to give you their opinion as soon as they realize you're open to it... and as long as you're careful on who's advice you take, you can really learn a lot ^_^

SHEINKIN Posts: 27
9/28/13 2:57 P

Thank you for your answer, but what I m looking for is some feedback on my routine. I have checked websites (as said in my post) and own the new rules of lifting for women, but don t want to commit to a definite program. I like to switch things up, do balance exercies on the BOSU etc. and there s not much room for liberty in predefined programs.

SIMONEKP Posts: 2,618
9/28/13 2:48 P

There are a number of apps and website that can help you develop a comprehensive program and a number of books on the topic as well. I would suggest looking into that.

SHEINKIN Posts: 27
9/28/13 2:27 P


Last year I started strength training with a personal trainer at the gym and I used to go twice a week for about 6 months. I had never done any type of strength training before and really enjoyed it. I moved houses, switched gym, changed jobs and can t afford personal training anymore. I remember a lot of what I did with the PT and I also check out many online resources for exercise. I ve started a full body routine about a month ago, but not a special program, just different exercises that target the big muscle groups. I change it up each workout. i strenght train 3 times a week (for the past month) and i do core and abs once a week. Yesterday for instance, I did
3x8 sumo squat with 18 kg kettlebell
3x8 bench Chest press 9 kg each dumbell
3 x10 lateral raises 4kg each dumbells
3 x 8 assisted pull ups
3x 10 split squat with dumbells
3 x 8 single leg dead lift with dumbells on BOSU
3x 8 overhead press
3x10 machine leg press
3 x10 dips
3x 10 upright rows
3 x10 back lunges with dumbells

What I m afraid of is that my routine is unbalanced and I will end up over developing certain areas to the detriment of others. How can I make sure I don t ?
Thanks a lot

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