I’ve been lifting consistently for about 18 months. In that time, I did 5/3/1 for Beginners and GCZLP.

I can squat 200 5x3, bench 145 5x3. I do lower weight deadlifts because I hurt my lower back last year doing them. I avoid overhead pressing because of right shoulder impingement.

I do accessory exercises as well.

I find myself getting bored doing these exercises. I want to continue to build muscle and strength, but I am not sure what to do.

I like to run but I am working through an injury so I am progressing slowly to get back to where I was a year ago.

What do you suggest I do?

  • psedlacek@lemmy.world
    4·
    11 months ago

    As ive gotten older and the big weights bring more problems than gains, I struggled with boredom for awhile. No measurable objectives. Then I started chasing higher rep records. How high can I get a 10rm, 15rm,20rm. Adding tempos, really squeezing the negative. Changing these factors created a lot of joy for me. I suggest getting off programs and write yourself one

    • R0cket_M00se@lemmy.worldEnglish
      3·
      11 months ago

      Exactly, the best workout regimen is one you do yourself.

      I started doing a one exercise per muscle group per day routine, alternating heavier and lighter exercises on different days for each group. It really changed lifting for me and cut down my gym time to 45-60 minutes since I was alternating Chest/Back, Shoulder/Legs, Bi/Tri, then Abs or cardio alternating. Five days a week resting on weekends.

      My endurance during lifting has really improved, and it’s way more fun for me. Been doing it for three years or so now.