Tuesday, May 25, 2010

Groundhog Day in the GYM!?!?!?!

Does your day consist of wake up, work, go to gym? Have you found yourself doing the same exercises, sets, reps, rest period as your were doing last year? Is every Monday a Bench Press Day followed by some Curls in the nearest Squat Rack. Unless you are doing a remake of Bill Murray's Groundhog Day it's time to add some variety to your precious time in the gym.

Why waste your time doing the same crap over and over again? It's time for a change. My suggestion is not to drastic. Use the same exercise you are comfortable with but change it up a bit. How? One way is to use different equipment.

I focus major of my training around Push Press, Deadlift, Bench, and Squat. Recently I felt I was in a rut and I was doing too much of the same movement patterns so instead of Regular Deadlift I switched to Trap Bar Deadlift.
photo.jpg picture by nbstrengthcoach

Squat changed to Box Squat, Push Press went to Strict Standing Press, Bench was followed up by 3-Board work.
As you can see the core movements are still pretty similar to the original version.

Straight Bar Deadlift vs. Trap Bar Deadlift=Trap Bar is a little easier on your back because you stand inside the bar and the weight is spread throughout the lower body and not significantly limited to lower back strength.

Free Squat vs. Box Squat=According to Louie Simmons, "Box Squat is the most effective method to produce a first-rate squat....and you don't have to ask if your parallel."

Push Press vs. Standing Strict Press=Learned this from Coach Seitz at TxState since he does them on a regular basis that Strict Press takes the dip and drive from your legs which equals less weight but more of a strength upper body movement.

Bench Press vs. Board Press=Shortens the range of the movement which can equal heavier weight and help through a sticking point. Read this Elitefts Board Press Article.

Hopefully this post shed some light on changing up your routine a bit and using some different equipment in your gym. It won't kill you but stick with the new movement for a bit because your learning something new. Try changing things up when you get bored you won't regret!!

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