A radical change in workout regimen

outlander

outlander

Member
Location
southern Arizona
Been doing a similar workout for decades. Free weight training 5 times a week divided by body parts. I make sure I keep up on running and bike riding also. Pretty standard, but I have noticed the last decade or so feels kinda stale. I incorporate different exercises on each day about every five weeks to mix it up a bit. I have remained fairly strong and injury free, always staying consistent even on days I don't feel the greatest.

But the last few years I think my range of motion and agility are just not quite what they used to be. I suspect my workouts are the limiting factor. Maybe when I was younger it was good enough, but not anymore.

Now it's time for absolute chaos with no limits! I am keeping the same schedule for body parts, but will have no plan for actual exercises making up stuff on the fly every single day.

I did a simple leg work out yesterday stepping up on a bench with dumbbells. 10 reps each side for 6 sets. It seemed almost too easy at first, but the last couple of sets got tough. No barbell squats mentally seemed like I was missing out, but today my outer quads are sore in a way they have never been(y)
Did inclined pushups today with a weight vest, each rep in slow motion. 10 reps, 6 sets and the last couple of sets felt just like when approaching failure with standard barbell bench presses. Mixed that with dumbbell flys, hope I'm sore again tomorrow.

I'll still mix in free weights of course, but every week will be something different and crazy. I'll give a full report after 60 days to see if this an improvement over a more standard approach.
 
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Great to know. Like you, I've been doing the same exercises at the gym for the past 15 years. Elliptical or treadmill, followed by weight machines for back, shoulders and chest one day; then arms and legs another. I upped the back/shoulder exercises after I was diagnosed with arthritis in my shoulders and it worked.

I just want to keep my muscle tone, but I'm concerned I may lose flexibility. I'm now trying a few different exercises, like hip adductors and whatever the machines are that make you twist your body back and forth. I do always use the stretching cage before I work out. Please do keep us posted. I want to differ my routine and try a few new things.
 
It's been almost a month. The varied work outs are feeling good. I decided to alternate standard lifting every other week with a different/new one.

Not sure if it's related, but definitely feeling stronger. I blew through a standard leg day like it was nothing, which has been a struggle the last few months. Based on my age it's possible I was overtraining and the varied work outs fixed that?
 
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