ExRx.net

I'm curious as to what others have done to change things up to get over the feeling of same-oh, same-oh. I've been working out since January of this year. I've changed from the modified starting strength training to the Madcow intermediate. I've since made a few changes; you can reference my online journal and discussion of journal. For a long time, I'd look forward to my work outs as I was doing something different, achieving a new weight, a new exercise or something that sparked enthusiasm. I feel I'm headed into a rut of same-oh, same-oh.

I did start walking on my off days about a month to a month and a half ago.

Published programs like Madcow have a lot of advantages, but one of the disadvantages can be monotony. Using an approach that allows more individual choices may be better for you.

I don't find that I need to change my big lifts much. I've been doing bench, squat, DL and press for years. I change my set-rep schemes frequently, and change my method of progressing. I have changed my accessory lifts quite a bit.

Another thing to think about is whether you are changing just to be changing. If you are making progress doing what you're doing now, I'd hesitate in changing too much.

Maybe you need to look at deeper issues, like why you are training, and how deeply committed you are to your goals.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

What Jungledoc said.

You might also want to set a goal - a timetable, say. Competition is great for this. I can't be unmotivated if I'm grappling or fighting in 8 weeks. You can find a local run, mud run, powerlifting competition (or just a push/pull or bench-only competition), make a bet with some strong friends, etc. You should feel more motivated, and not de-motivated, by whatever you choose. If it's something you really don't want to do, you'll likely feel more like slacking off than feeling more motivated. So find something that seems cool, hand in your check or make your brags, and then work towards the deadline.

Just a suggestion. :)

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Peter V. Dell'Orto
http://strength-basics.blogspot.com

I second what Peter said. Find something competitive. For me, it's strongman. I know that somewhere there is some guy who is training to beat me. I train my @$$ off to not let that happen.

Don't know if this is okay, hopefully if not a mod will realize I'm just trying to be helpful and not spam... but there's a website called "Fitocracy" - google it, I won't link to it here - but it is kind of a fun spin on exercise, you level up and stuff as you achieve lifting goals (or any other exercise goal for that matter). Might be worth checking out?

I've actually registered on that site, but i think i've only logged like, 2 workouts, which is what I was afraid was going to happen. I think Eric Cressey is something to do with it, or has invested in it, or something. Can't remember exactly but that's how I found out about it. There's quite a few good S & C coaches who post their training on it, too.

As a quick fix, why don't you focus on one lift, like squat or deadlift, for example. Anything. Then specialise in it for 8 weeks or whatever. Find a program from a reputable coach targeting it, look for something that you don't like the sound of and follow it. I actually done this towards the beginning of the year for my deadlift. 8 weeks specialising in it. So, the squat day was also deadlift focused with things like box squats and dead squats in it. I bench marked it with a test day, then based the 8 week program off that number. Ended up gaining 15kg in the deadlift (which is actually lost strength so not as impressive as it sounds, although my training partner gained 10KG of new strength).

Personally, when doing this, I pick a number I would be angry with (for most it's not improving at all), a number I would be satisfied with, and a number I would be delighted with.

I have the elitefts e-book called "programs that work", and most of them are just 6-12 week blasts at one goal. There's a few I'm going to do. The first one I done had a whole bunch of things I didn't think had value, like shrugs, calf raises, dead squats, so I did it just to learn and loved it.

You could also just pick a different variation of the lifts you're training, master them, improve them, then go back to the original and see what happens (hint - you'll probably be stronger).

In short, do something different but kind of the same.

KPj

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Thanks TimD

Listen to Kenny and Jason - do both - hire KPj as your coach, and sign up for a strongman comp!

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Peter V. Dell'Orto
http://strength-basics.blogspot.com

Why are you working out? It's hard to train if you're not training for something.

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don't you know there ain't no devil
that's just god when he's drunk

Like Tuco I've been using Fitocracy to give myself a little more motivation! I'm gonna be taking tips from this thread as I'm feeling a bit in a rut lately, mostly due to lack of sleep with the young kids and picking up extra shifts at work out of their necessity for staff during "Flu Season" not my need for extra cash!

If there is a site that you think would be helpful to someone on this forum, feel free to post a link. If you were posting for the first time and obviously trying to sell something, that would be a different matter. Regular posters (even if relatively new) who are contributing to this forum may post (almost) anything that they think will benefit others.

Thanks for joining, and for being involved.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

I've been focused on gaining strength with defined goals for the major lifts: squat, DL, bench and press. Since I have gained some strength and started walking on my off days, my goals may be shifting to more weight loss rather than strength gain.

I've read and will read all the other posts. Thanks for the insight.

Found out about another iPhone app called GymPact, you make a pact to go to the gym say 3 times a week, for every session you make you get PAID 70 cents, but you also add a penalty for every session missed for $5 up, I guess they think the gain/loss of money will get you working out pretty quickly! I tried to check it out but stopped at the point they asked me for me credit card details, it's very annoying that you can't check out the workings of the app without divulging that level of personal info! The app takes GPS location when you check in at the gym then re-checks every 7 minutes to see if you're still there! I could make a fortune seeing as my most regular gym is my home address! lol

I'm looking over the 531 routine. I know it's another canned system with the exception that I can pick my own accessory exercises. I think with moving primary lifts to separate days with accessory exercises might be what I need to change things up and break the monotony of my routine.

Any guidance for what accessory exercises I should look at is greatly appreciated. One of my weak points is my gut.

The best exercise for your gut is Table Push Aways.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

You are 16 years too late with that advice; needed that before I gained the freshmen 15 to 20. And now, my nutrition has improved.