Varying lifting

[lax4life6]

Ok I just started lifting last week so I dont need to worry about this yet but I'm looking for ideas on how to keep my workout varied so I don't hit a plateau. I'm way behind where I should be as far as strength goes and I need to get as much as I can from every workout. I've heard that you do the same workout for 3 months then change it. Any truth to this?

Right now i'm doing a circuit

Tricep pull down 5 X 10 90 lbs
Curls 3 X 10 70 lbs, 2 X 10 90 lbs
Bench press 3 X 5 115, 135 once (or twice depending on how tired I am)
Leg press 3 X 10 250, 2 X 6 300
Squat machine 3 X 100
Calf push-ups 4 X 15 270, 1 X 270 + someone sitting on it

Altogether that takes about an hour because I usually end up doing more than that because my ride comes late but that's what i have planned everyday. Any idea's on any other important exercises that I can change it up to would be appreciated.

[big52daddy10]

okay dude, i will keep this simple.....increase weight as you get stronger....mix it up....don't always do the same exercises all the time.....for example, one day do 3 x 8 on the bench press, then another day you work your chest do 3 x 10 on dumbell press.....always mix it up, and make sure you're challenging yourself

[the wister]

Wow baby, you'v got a lot of options.
Here are the basic ways to vary any workout:
Same Exercises/Different Reps
Different Exercises/Same Reps

Fewer Sets/More Exercises
More Sets/Fewer Exercises

Same Workout/Different Style (Powerlifting vs Negatives vs Speed Lifting)
Same Style/Different Workout(Chest and Tris vs Chest and Back)
Push/Pull Workouts
Active Recovery Days

Sorry that I cannot go into more detail on these, I lack the attention span. As for when to switch your workouts, the most often suggest time frame to complete a routine is 6 weeks.

[LiquidMercury16]

a. stay away from machines, use free weights it will incorporate more muscle fiber, increasing functional strength and overall strength
b. for strength use low reps heavy weight
c. use good form
d. eat like it's your job, this will increase size and strength...you could be on steroids but if you aren't getting enough calories in you are not going to put on size
e. STICK WITH COMPOUND LIFTS, there are really only 6 lifts you need to get some really good strength and size. These are: SQUAT (done correctly *** to ankles), deadlift, bench, rows, standing military press, and power cleans. Other olympic lifts are good to use as well but lots of gyms don't allow them and unless you know the right technique it's a great way to injure yourself. If you are looking for a great strength routine feel free to pm me, I am a trainer for my school's team and have plenty of other personal training experience.
f. Get sleep. Your body recovers when you sleep and also releases plenty of hormones when you sleep which will aid in recovery and mass/strength building.

[LiquidMercury16]

Also, have a game plan, don't just go in there doing random stuff each day. Have your workouts planned a week in advance and do what you're supposed to do, not more, not less. This will prevent over training, which is I'd say 95% of new lifters problems to not gaining size/strength, that and not eating enough

[Diesel4958]

a. stay away from machines, use free weights it will incorporate more muscle fiber, increasing functional strength and overall strength
b. for strength use low reps heavy weight
c. use good form
d. eat like it's your job, this will increase size and strength...you could be on steroids but if you aren't getting enough calories in you are not going to put on size
e. STICK WITH COMPOUND LIFTS, there are really only 6 lifts you need to get some really good strength and size. These are: SQUAT (done correctly *** to ankles), deadlift, bench, rows, standing military press, and power cleans. Other olympic lifts are good to use as well but lots of gyms don't allow them and unless you know the right technique it's a great way to injure yourself. If you are looking for a great strength routine feel free to pm me, I am a trainer for my school's team and have plenty of other personal training experience.
f. Get sleep. Your body recovers when you sleep and also releases plenty of hormones when you sleep which will aid in recovery and mass/strength building.

I dissagree butt to parallel is fine, or slightly below, but no more is needed. People aren't doing olympic lifts here.

[lax4life6]

a. stay away from machines, use free weights it will incorporate more muscle fiber, increasing functional strength and overall strength

e. STICK WITH COMPOUND LIb. for strength use low reps heavy weight
c. use good form
d. eat like it's your job, this will increase size and strength...you could be on steroids but if you aren't getting enough calories in you are not going to put on sizeFTS, there are really only 6 lifts you need to get some really good strength and size. These are: SQUAT (done correctly *** to ankles), deadlift, bench, rows, standing military press, and power cleans. Other olympic lifts are good to use as well but lots of gyms don't allow them and unless you know the right technique it's a great way to injure yourself. If you are looking for a great strength routine feel free to pm me, I am a trainer for my school's team and have plenty of other personal training experience.
f. Get sleep. Your body recovers when you sleep and also releases plenty of hormones when you sleep which will aid in recovery and mass/strength building.

Thanks a lot. Just a question but why are machines bad? Just because they only work one muscle? I've been using one for squats because my balance really sucks when I crouch down that low.

[LiquidMercury16]

Your balance sucks because you don't have the supporting/accessory muscle that are required when doing full body squats with free weights. Using free weights will build the muscle up more because it requires you to use so many more muscles. Also free weights allow your body to follow its natural path instead of a fixed path. This will help reduce joint problems you may have eventually.

Also more muscle fiber is activated, this also means that more free form testosterone will be naturally produced by your body which in turn leads to more muscle. Free weights will help with your balance problem over time. You may not be able to lift as much at first but that's ok, you need to bring your accessory/supporting muscle up to match your dominant ones otherwise you will start to develop imbalances which will lead to lower performance on and off the field.

I use absolutely no machines, and generally don't even do isolation exercises. I mainly stick to just those 6 lifts and here are my stats:

Weight: 170-190 depending on what time of year, I lean down for summer.
Bench: 240 lbs
Squat: 425 lbs
Rows: 205 lbs
Deadlift: 405 lbs
Power clean: 195 lbs
Standing Military Press: 175 lbs

Those are my stats for what I'm at right now whcih is 170, the bigger I get the more they go up. I'm not trying to brag but I am showing you that I do have some credibility and am not just blowin smoke up your wazoo. These aren't even all that great of numbers compared to some people but they are decent enough. So, forget the machines, stick to compound lifts, and start gettin freaky with it...come fall ball you will be the destroyer of anything that comes in your path.

[Cburylax]

Your balance sucks because you don't have the supporting/accessory muscle that are required when doing full body squats with free weights. Using free weights will build the muscle up more because it requires you to use so many more muscles. Also free weights allow your body to follow its natural path instead of a fixed path. This will help reduce joint problems you may have eventually.

Also more muscle fiber is activated, this also means that more free form testosterone will be naturally produced by your body which in turn leads to more muscle. Free weights will help with your balance problem over time. You may not be able to lift as much at first but that's ok, you need to bring your accessory/supporting muscle up to match your dominant ones otherwise you will start to develop imbalances which will lead to lower performance on and off the field.

I use absolutely no machines, and generally don't even do isolation exercises. I mainly stick to just those 6 lifts and here are my stats:

Weight: 170-190 depending on what time of year, I lean down for summer.
Bench: 240 lbs
Squat: 425 lbs
Rows: 205 lbs
Deadlift: 405 lbs
Power clean: 195 lbs
Standing Military Press: 175 lbs

Those are my stats for what I'm at right now whcih is 170, the bigger I get the more they go up. I'm not trying to brag but I am showing you that I do have some credibility and am not just blowin smoke up your wazoo. These aren't even all that great of numbers compared to some people but they are decent enough. So, forget the machines, stick to compound lifts, and start gettin freaky with it...come fall ball you will be the destroyer of anything that comes in your path.

Good stuff...LM. Do you add any other types of training, ie stability, functional, proprio, etc?

I would disagree about tossing out machines altogether though....there is a place for them, but like anything, moderation is the key.

C

[lax4life6]

Thanks a lot man. I'm gonna start doing regular squats tomorrow, I need to have someone show me the right form for dead lifts and i'll start those too. What are rows though? I've never heard of them before

[LiquidMercury16]

bent over rows, hold up i'll find links from youtube to all the exercises....if you want me to put you on a good routine I'd be more then willing to. Those routines in muscle mags and what not are generally written by people who are on gear (steroids) and aren't going to work nearly as well as full body workouts for people not using steroids. I assume you're not using gear so it would be best to get on a full body routine. This will increase mass, strength, and explosiveness (good for speed) the best. So just let me know.

http://www.youtube.com/watch?v=BzT5RiDxTZs

thats the link for the rows even though his form isn't terribly great, bend over a tad more at the waist and pull in to just below your pec line.

http://www.youtube.com/watch?v=vmXtOuvIqzY

good video of proper form squat even though i'm a proponent of going sub parallel on squats....no this isn't bad for your knees and if someone wants to argue that i'll go ahead and find about 10 studies that show that it's ok for you.