a mind game

[Susp's_Babe]

There are a lot of experienced lifters here - what do you all do when it isn't easy to stick with it?

I started my current split about five to six weeks ago, and it seems like it is always about five to six weeks into it that I lose ALL of my motivation. I KNOW what I have to do, all the basics on keeping my diet clean, busting my butt during workouts, adding in cardio, etc. The problem is - I am getting to that point again where my motivation is slipping.

How often should I change my split? What do you guys do to stay on track, even when you don't feel like it??

 

[Susp's_Babe]

Are there any averages? I mean, typically, how often should you change routine to keep your muscles challanged so that your body doesn't get used to the exercise? Or does depend totally on the person?

 

[SteelWeaver]

It Mostly depends on the person, although 4-6 weeks has been mentioned in studies. If you're getting bored and demotivated, change.

Change can be as simple as moving from a wide grip to a narrow grip, or pronated to supinated ... all the way up to changing the whole split, the number of days, sets, types of sets, etc.

 

[Susp's_Babe]

I guess was just wondering if my mental bored or lack of motivation has anything to do with my body getting used to the exercises.
Is it necessary to start doing different exercises and movements all together? Or should I just change order, sets, days, reps, etc. . .

 

[Susp's_Babe]

More detail of what I have been doing.

Monday:
Flat Bench Press
Shoulder Press
Shrugs
Dips for tris

Wed:
Squats
Lunges
Deadlifts
Calf Press
Abs

Fri:
Pull ups
Dumbell Rows
Back Extentions
Bicep Curls

I have been doing this split since the third week of May. It is the first split where I have been 100% freeweights. I used to work legs on cable machines so I guess the biggest learning curve I have had this past month is learning squats and deadlifts.

Um . . I haven't tried to go light one week, heavy the next as far as switching exercises. I could try that. I am just getting BORED again - which in the past has always been the reason for me falling off and not working out consistently.

I just thought there might be some inspiring advice or suggestions out there.

 

[Susp's_Babe]

Yesterday was my first day of doing real deadlifts. Up until yesterday I had been doing RDL's.
Um yeah, today my lower back FEELS the growing pains from yesterday's workout!
It makes me happy though, becuase I need to strengthen my lower back. I guess I just recognized a motivating factor for myself - being sore the next day because that means I worked my self.
Should I move deadlifts to Fridays since that is primary when I try to focus on my back?

 

[Susp's_Babe]

Thanks Spatt. I know I probably annoy you with my all my Q's while I am learnin'!



(Going back to my split - should I move back to Mon, chest/ shoulders to Wed, and do legs Fri?)

 

[Susp's_Babe]

Yesterday I just did a burnout on the cable resistance machine to work my hamstrings at the end of my workout because I could tell I hadn't worked them.
So I am not really sure what to do for hamstrings. As you know, I am still doing squats with the smith's. Maybe that should be my focus this next week.
I am working out with a partner Fri who has been lifting for awhile and he stops me if my form gets bad - so maybe I'll try freestyle squats with him.

Any other movements you suggest that would help me fatigue the big muscles, since I am only doing one movement per group?


(I know I am a day off - I did today's workout yesterday because I couldn't make it to the gym today)

 

[Susp's_Babe]

I am open - what do you have in mind??

My partner who wrote the workout plan for me wanted to start me out with the basics while I was getting used to all free weights. Which I think is a good place to start. My muscles have had plenty of challange with me learning to balance things.

However - I am six weeks into "the basics" and I think I am ready to do more because I get bored easily. So tel me what you're thinkin . . .

 

[FitFossil]

Do you keep a workout log?

This is a HUGE motivator for me. When I write out my planned workout beforehand, it gets me excited. Then if I feel unmotivated on the workout day, I think of all the trouble I took to write it out, and how bad I'll feel leaving it blank. That usually gets me back on track.

The log also motivates me while I workout. For each exercise, I make a note of what lbs/reps I did the last time, so this time I'll see if I can do better. Also, looking back a few months and seeing the improvements is another motivator. Looking at physiques I admire is another motivator, and so is reading these boards.