Do you regularly change your workout (weights-dumbbells)

[FoxRedPuppy]

I started with some Caroline Girvan, but I prefer doing my own thing (I have some health issues which means I can’t do certain exercises/lifts).

I’ve been doing a programme for 12 weeks. One day upper body, one lower and one full body (I run in between and a rest day).

I read about changing, and so I did (I use ChatGPT and some of my own ideas from reading). Well I hate it and haven’t been able to get motivated this week! I am someone to at likes routine- I’ll eat the same thing for lunch for weeks on end 😂.

Is it terrible to do the same thing and just increase reps/weight? I can’t lift “heavy”, because of a heart issue I have, so I lift as heavy as I can do do 10-12 reps x 3.

When I had a PT, she drew up 6 full body workouts for me and I go through them. It gives me some variety.

Well, if you want to build muscle, you need what's called "progressive overload." So with dumbbells, that'll mean either heavier dumbbells, or more reps (or both). Most people can handle more weight than they think they can, actually.

I am using heavier dumbbells. I started with 2kg and I’m up to 7kg now. But my cardiologist is very clear about lifting heavy things. I have had 3 heart attacks caused by an artery tear and that sort of strain is risky for me.

I also can’t so isometric exercises like planks, because the strain as you sort of hold yourself.

So sadly heavy lifting is a no, but I’m doing the best I can in my circumstances.

Does that mean you don't want to mix it up at all?

Because there are lots of trainers who will do a variety of workouts that will keep you interested

I mean, there's lots on YouTube

if you're not allowed to go heavy, then you will need more reps, won't you?

At some point I’ll have to go more reps. As long as I can lift without strain, the only way I can describe it is way you see powerlifters grimacing! If I can do that I can lift it.

Im not sure why I’ve found this transition so hard. I prefer doing one set of exercises for a few weeks. But changing it up has really thrown me off my rhythm! I think I don’t like having to look up all the exercises each time, or not quite having the hang of it!

It is better to stick to a programme for 8 12 weeks, and develop your progressive overload as you go. For you @FoxRedPuppy obviously it will be more reps, if you can't go heavier.

You could mix it up a bit by doing things like slowing down the eccentric phase of a lift ie time under tension. You could work on mobility & flexibility.

When you say you use 7 kg dumbbells, is that for all exercises? You use the same weight for squats, deadlifts, RDLs, thrusters, flies, and curls?

But with your medical issues, maybe randoms on MN are not the best place to get advice. Do you have access to a knowledgeable physiotherapist wjho knows the significance of your conditions and can advise how to work around them?

7kg is the heaviest I use, for most arm stuff I’m still on 5kg. For goblet squats and rdls I can do 10 kg

Only two cardiologists specialise and no physio I can find. Can’t find a PT willing to take me.

I can go heavier, but slowly and as long as I can do 10 reps. If I can’t do 10, it’s considered too heavy.

It sounds like you need a follow along workout that you can see properly on the screen in front of you

I wouldn't want to stop and look things up either!

Yes and I did start with Carole Girvan. But there are lots I can’t then do because of my limitations. And some stuff she did I couldn’t do because it was too hard or I just hated doing! I can’t seem to do a Bulgarian lunge without falling over.

I only have to look up while I remember what an Arnold press or alternation supinating curl is. Which is why I think I like my original sets, as I’d worked out what they all were. Maybe I need to just get a grip and print off some pictures.

If you've got a programme that is working your whole body over the week and you are happy with it, then I don't see the problem or need to chop & change.
You are already working on progression, within your limits.

Surely it is better to keep going with something you are sticking to than struggle and give up when trying to add variety.

I'm doing a 3-day DB programme that the PT gave me after a 24-session gym programme I did as part of my cancer treatment.
Sometimes I think there might be bits of me I'm missing training, but tbh having gone from nothing to this, anything is a gain!

What I am doing is logging my weights and reps for each exercise so that I can build progression in. I've got a laminated exercise sheet and write on it with a marker, then transfer to a spreadsheet every few sessions. I increase the weight and then build the reps, then increase the weight again.