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jessca 02-25-2008 09:32 PM

switch up routine?
 
Hey,

It's been about a month since i started my push/pull routine and my athletic advisor, aka my boyfriend was telling me that i should look at switching up my routine so my body doesn't become used to the routine.

Here's what I'm doing now:
A: 3x8
Leg Press (machine)
Dips
Low Back (machine)
Chest Press (machine)
Calves (seated, machine)
Military Press
Abs
HIIT

B: 3x8
Chinups
Leg ext. (machine)
Leg curl (machine)
Rows
Calves (seated, machine)
Biceps
Abs
HIIT

I have to use the assist machine for both chinups and dips... sadly. lol.

we were thinking of changing leg press for deadlifts (which im not terribly fond of, but whatevs.) and leg ext/curl for squats. don't think my gym has a standing calve machine to switch that up. also thinking of doing preacher bicep curls... should i also change the sets/reps to 4x5 or 5x5?

What do you guys think?

And the main goal is weight-loss (bikini weather :P)

Ross86 02-26-2008 05:28 AM

Are you still making good gains? (or losses? :)) Lots of times people switch stuff up for the sake of switching it up. If you're still progressing well, then there is no need. That's generally why routines should be changed...to keep the progression going.

widdoes2504 02-26-2008 08:01 AM

As long as you are still progressing there is no need to adjust your training. Stick with it for as long as it works. :weights:

EricT 02-26-2008 09:38 AM

I agree with the others about the need to switch up routines. You don't need to switch arbitrarily.

However, your really should get away from the machines. Why can't you use dumbells.

But like I said, these are just suggestions for problems I see in your routine and not meant to suggest that you "need" to switch.

On the same token, when it comes to fat loss, since that is also your goal, switching up has some merit. Replacing one exercise with a similar but slightly different one, when doing circuits is acutally helpful. As far as gaining muscle then it is like the other said. You should do what you are doing unitl you no longer progress well then make changes. But in terms of fat loss doing the same thing for too long just make your body able to do it more efficiently which means less fat burned. But just a little switch in the muscle used or movement patterns can fix that up. You'd still gain muscle either way and you'll still lose fat either way if your diet is right. But the way that is best for strength and lean mass gains is not necessarily best for fat loss.

Another option is to pick some big complex movements that you do in a traditional strength and mass gaining way OUTSIDE of the circuit and do those first. Then have a circuit after that so that the circuit can be a little more fluid. This, IMO, is probably the best way for many reasons.

You could replace leg press with lunges done with dumbells. Actually you could start with split squats (stationary) until you get the balance down (not too difficult) and then progress to reverse lunges and onward or you can progress other ways. This will do much more for you than leg press. I honestly don't understand why hardly anyone seems to even consider single leg stuff when they don't want to go to squats. There are also step ups....

Something more complex and "fullbody" to replace those leg extensions and curls would be very good also.

jessca 02-26-2008 11:09 AM

Quote:

Originally Posted by Eric3237 (Post 49509)

Something more complex and "fullbody" to replace those leg extensions and curls would be very good also.

What are some examples of exercises?

I only stick with macines because I'm not 100% on what other exercises I can be doing. I'm a bit of a scardy cat when it comes to free weights just because I'm scared I'm going to hurt myself. lol. pathetic i noe.

Thanks everyone for ur advice!!

atclarkson 02-26-2008 11:24 AM

Like we spoke about :P:weights:


A: 3x8
Lunges
Dips
Back Extension
Dumbbell bench press
Calves (seated, machine)
Military Press
Abs
HIIT

B: 3x8
Chinups
Goblet Squat
Rows
Calves (seated, machine)
Preacher curl
Abs
HIIT

EricT 02-26-2008 11:25 AM

Well here's thing thing. Most of the inuries associated with free weights come with either the very advanced using very heavy weights (plus with a history of imbalanced routines and perhaps not so good form) or over the course of many years when overuse builds up and basically a theshold is reached. Lots of trainers scare people about free weights and tell them machines are "safer". But they are wrong and they don't really understand where the majority of injuries come from.

Actually there is a very good thread on this so I will point you to that. But the thing about machines is they can LEAD to injuries and multiple ways. Especially problematic is this false sense of security people get from machines. They think that machines will "get them ready" for free weights. They DO NOT. Much more likely is that people will go to free weights right off the bat that are too heavy becasue they think that the 'strength' they gained on machines has prepared them. So they pick up a heavy dumbell and pull something just like that. Or EVEN they pick up a light weight but have used machines so long it has resulted in patter overload and all sorts of overuse of certain muscles because the unnatural plane of motion, etc...and they end up with an inury from free weights they never would have gotten in the first place if they had used free weights and skipped machines. I could go on and on but I think you get the picture :).

You could simply replace leg press, leg extensions and leg curls with the aforementioned single leg squat variation done with dumbells and you could do dumbell deadlfits as well to get used to it before you move on to a straight bar.

Also, for God's sake get off the low back machine. Instead learn how to do bodyweight back extensions, or reverse hyperextensions, and do planks, side planks, etc.

I'll get back to you later.

Edit* I just saw atclarkson's post. He is on top of things. Why didn't you list his suggestions? :biglaugh:. Goblet squats are a good idea. DB bench press. Everything so much better.

And for my usual reminder. I think EVERYONE should be doing some type of single leg squat all the time or most of the time. This is not a girl thing :D.

jessca 02-26-2008 11:35 AM

Quote:

Originally Posted by Eric3237 (Post 49529)

Edit* I just saw atclarkson's post. He is on top of things. Why didn't you list his suggestions? :biglaugh:.

cuz the ass wrote it right AFTER we talked about it :P

atclarkson 02-26-2008 11:36 AM

Quote:

Originally Posted by Eric3237 (Post 49529)

Edit* I just saw atclarkson's post. He is on top of things. Why didn't you list his suggestions? :biglaugh:.

hahaha


Thanks for the suggestions Erik!

hrdgain81 02-26-2008 11:38 AM

hahah you two are funny. I like atclarkson's program a little more then the original one you post, only because of the inclusion of more compounds.

Everyone else already covered this though, so my post is pretty much pointless :biglaugh:


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