T Nation

Need Something New, Training Is Boring


#1

Afternoon all!

Not sure if this is the right section for this but here we go.

Currently, im doing the basic lifting and it looks like this;

monday; chest/tri
tuesday; back/bi
wednesday; legs
thursday;shoulders

and repeat.

Long story short, this kind of training is simply getting boring…day in and day out. My current goal is to build a lean muscular physique. I carb back load and love it, have noticed incredible changes in mood/physique and overall lifestyle.

Would love to find a program that incorporates big compound movements where I sweat, hurt and love life. Any information/suggestions is greatly appreciated as im down to workout full body, isolation, 3-6 times a week, etc. Whatyall got?

Cheers!


#2

The Cowboy Method (note: this isn’t the Texas method by rip)


#3

I was doing something similar, but started doing 10x3 for fat loss by Waterbury a few weeks ago. It’s only two days in the weigh room a week, but with sprints, jump rope, etc. it’s killer. Make sure you pay attention to rest between sets. I find 40sec rest on front squats and deadlifts to be brutal.

You can find the program by using the search function.


#4

I came in to recommend 20 rep squats, but then I read this and decided I would instead need to recommend

20 rep squats.

For 6 weeks at least. Change of pace, lesson in intensity, definitely nothing boring about it.

Could also run the 5/3/1 “Building the Monolith” template.


#5

What’s your current height, weight, and general fat level (percentages are crap. A description is fine: pudgy/muffin top, “skinny fat”, lean with ab definition, etc.)?


#6

I’m on week 3 of the Monolith Template suggested and it is certainly a change of pace for me. So far I highly recommend it.


#7

Yeah Wendler’s tougher recent templates rock, here’s another option…


#8

Im 6 feet tall, 240lbs, I have somewhat of a gut but am muscley, athletic looking from belly button up?


#9

how are you liking this program? following the his 10x3 template to a t? what results are ya seeing?


#10

I see this program is mostly designed for size. Would it still be suitable for somoeone on a CBL diet?


#11

I can’t really comment on that. Jim Wendler provides specific diet advice at the bottom of the article. I have to be honest and say I’m not following it completely but I am eating a LOT more than normal. It’s a heavy 6 weeks, but has been fun so far.


#12

At that size/condition, with the goal of “a lean muscular physique”, it’s about fat loss.

I retract my previous suggestion and instead suggest focusing on complexes a few days a week (with a dialed-in diet): https://www.t-nation.com/training/rebuild-yourself-with-complexes


#13

The biggest thing is diet. Without that in check there isn’t a program that will achieve your goals. I have lost 48lbs in one year, slowly, by making one ‘lifestyle’ change at a time, waiting a few weeks/months then removing/adding another. When I was within 10lbs (6 now!) of my goal weight I started restricting my diet more than I would ever maintain, unless trying to lose weight. In other words, I would recommend cleaning up your diet, removing unnecessary carbs was my first step i.e., ice cream, donuts, pizza, soda, etc. Then change the quality/type of food. I guarantee if you do that, you’ll make the aesthetic changes you’re after.

With all that said, the program is great. I wanted to maintain my strength while continue to cut down and I knew that my schedule would be limiting this month, with family obligations and in-laws in town. This program is only 2 days a week - in the weight room - and hits 4 compound movements a session. Additionally, it’s higher volume and has very short rests, which keeps the heart rate up. The only thing I don’t do is jump rope, solely because I am too tall to jump rope in my gym and garage without hitting the ceiling. Although, there’s finally some nice weather where I live so I might go outside and start. I was substituting jumps/BWsquats/lunges, sprints, or KB swings in its place.


#14

hmmm ok, the waterbury (10x3) seems intriguing, perhaps ill give that a go.