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Small-Scale Question Sunday for October 9, 2022

Do you have a dumb question that you're kind of embarrassed to ask in the main thread? Is there something you're just not sure about?

This is your opportunity to ask questions. No question too simple or too silly.

Culture war topics are accepted, and proposals for a better intro post are appreciated.

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I joined a gym 2 months ago when I quit smoking. I find the endorphin rush helps replace whatever cigarettes were doing in terms of stress relief. Also I am overweight and borderline obese. I have a few symptoms of pre diabetes and a family history of diabetes.

So far so good but, the honeymoon phase is coming to a close and I am stuck in a rut- arm day, curls, benchpress, tricep pushes. Alternate days with legs back and stomach. I generally workout 5 days a week, (about 45 minutes to an hour,) and run at least one mile each time I work out. 2 miles max so far.

My question is, how do I take it to the next level? I have lost roughly 10 pounds so far but I am starting to hit a wall. I don't need to become a body builder but I fear if I cannot get past this wall that I will see diminishing returns and slowly stop being consistent. (This has happened to me in the past.) What are new exercises, weight lifting exercises to try etc? I would live to try free squats but dont have a partner and dont want to hurt myself. Does anyone have an interesting program that works for them?

So far so good but, the honeymoon phase is coming to a close and I am stuck in a rut

I've been lifting for like ten years now (Jesus when I say that I realize how old/mediocre I am), that happens to me every three to six months. I change programs then. Sometimes just little nibbling around the edges, like switching rep schemes or from a front squat to a back squat focused program. Sometimes it is changing things entirely from barbells to kettlebells or climbing or rowing or whatever.

At some point 5 or 6 years ago I realized I was never going to make the Olympic team in anything, so my goal is to always be doing something I'm psyched about. I love the feeling of progress, of setting new PRs. You're NOT ready for this if you ever worry about injuries, but the Bulgarian Lite method is the platonic ideal here. It sounds like your goals are more general than specific, so changing to a new workout routine entirely is a good way to help with progression on your physique goals.

Further reading:

https://www.t-nation.com/training/when-should-i-change-my-training/

https://www.t-nation.com/training/6-signs-you-need-to-change-exercises/

https://www.t-nation.com/training/the-specificity-variability-paradox/

Really appreciate it man !This is exactly what I was hoping for. I'll look into these programs and see what works for me. This is exactly the kind of response I was hoping for.

None of those at the end are programs, just articles about when you should change programs. Bulgarian Lite is kinda a program, but I really don't recommend it at this point in your training, stick to stuff that isn't auto-regulating until you have years under your belt IMHO. "Listen boy it's good information from a man who's made mistakes"; I got addicted to the daily max stuff too early and probably spent a year of fuckarounditis. Stick to precise set and rep and exercise schemes from reputable trainers, I'd be happy to throw a bunch at you if you are looking for one.

Bulgarian lite sounds actually insane. I'll pass. I think squats will be my.next big step.