d*d

I've been lifting free weights for abput 9 months now and I'm bored with the programme that I do, I don't have a great understanding of what to change to ensure I get a good all round workout and don't miss out any muscle groups, any suggestions?

Paradise Lost

You could always try changing the days you do workouts, the exercises you do, the reps, sets,
basically just mix up your entire routine. If you find a workout that still does what you want it
to do, but actuallys ends up making your muscles sore because it's so totally different and
new, I'm sure you'll become less bored with your workout.

hannukah harry

why not post your current work out and then maybe we can help you mix it up? if you do this, include areobic as well as strenth training, and what days you do what... the more info the better.

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shabbat shalom, mother fucker! - the hebrew hammer

fatbob

hey man ,
i know what you mean...
my trainer changes my programme every 6 weeks so that i don't get too bored and my body doesn't get too used to it.
i could post my current programme for you if it'd help at all...

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change happens when those who don't normally speak get heard by those who don't normally listen.

sadatx

Try this site: http://www.bodybuilding.com

You should find plenty of info there. I'd also reccomend Get Buffed! by Ian King if you can find. A great book that teaches you how to design your own program.

There are so many different variations when it comes to working out with weights that you should never have to be bored. It's can be a little bit of a pain to design a new program and it can take some time to research new methods, but it's worth it.

The important thing to remember is that your body will adapt to any program given enough time (and nine months is more than enough time). You'll most likely hit a plateau where you seem to be stuck at a certain weight. So keep changing things up (every 12 weeks is a good rule of thumb, but some people swear that every 6 weeks is better).

And don't forget to take a rest at the end of your training cycle (up to two weeks depending on how fatigued you are). Overtraining doesn't do your body any good.

d*d

Wouldn't hurt, if you don't mind

fatbob

ok here goes,
my programme at the moment, along with some specific targeted strength training, is:

reps 13-15 to max

stretch and warm up.

10 mins high intensity on the bike.
lat pull downs
chest press
shoulder raises
leg press
leg curl
bicep curl
tricep pull down
ab crunches

3 mins high intensity with 1 min recovery repeat 3 times
seated row
dumb bell flyes
shoulder press
leg abduction
leg adduction
hammer curls
assisted dips
ab leg raises

10 mins high intensity on treadmill or arc trainer
lat pull back
dumb bell incline press
rear delt pull back
leg press
calf curl
dumb bell twists
ft 360 tricep pull downs
ab twist crunches

3 minute hang


then pub.

i'm not sure if these are all the correct names but if you don't know what one of them is let me know and i'll try to explain...

__________________
change happens when those who don't normally speak get heard by those who don't normally listen.