Sunday, June 22, 2008

An Experiment in Intensity

"LIFE! GIVE THE FAT MAN LIFE!!!!" I have devised an experiment.

You get stronger by making the work harder. "Progressive Resistance" is one of the core doctrines of weight training. There are two ways to do this: lift heavier or lift more intensely. I've just started a two-week experiment in intensity.

One of the problems I have encountered recently is fatigue at the end of my workouts. I get through the first few sets under a full head of steam, but eventually start wearing down and am unable to complete my planned routine. I wind up doing lighter weight or fewer reps than I had planned. This slows my progress and leaves me exhausted, not energized like the guru's promised I would be when I started this fat man's journey. So I have a hypothesis...
One major cause of my fatigue is insufficient recovery time between workouts.
I ran a little test this week. My workout on Tuesday was more of a wash out. I couldn't lift nearly as long or as hard as I wanted to. My muscles just wouldn't respond. So I rested. I read. I napped. I cleaned up the old bike, changed all the cables, and tuned up the brakes and dérailleurs. I took short walks. I read some blogs. Yesterday I wrote a program.
Lift heavy, move quickly, rest completely.

THE FAT MAN IS NOT AN EXPERT. THAT'S WHY HE GOT FAT IN THE FIRST PLACE! What follows is a description of an experiment. Don't take it as a prescription.

I'll be doing very heavy compound movements (ones that involve multiple muscle groups), chosen to work my whole body, then taking two days off from lifting. Because
this involves so many different exercises, I'm doing fewer sets and reps, starting with a very light warmup of twenty reps, then twelve reps of heavy weight and eight reps as heavy as I can possibly complete with good form. I'm minimizing rest between sets and moving as quickly as I can from apparatus to apparatus. Here's my program.

Light Resistance Bands, Crunches, Medicine Ball Woodchoppers, Pushups (this classic is going to take a lot of work for me. I'm still a pretty heavy load to heave. )

Once my heart rate is up and I have a good sweat going, I do a complete stretch from ankles to neck.

Bench Press, 20/12/8
Dumbell Pullovers 20/12/8

Lat Pulldowns, Close, Reverse Grip 20/10
Lat Pulldowns, Medium, 20/10
Lat Pulldowns, Wide, 20/10
The pulldowns are a training regimen until I am strong enough to do chin ups. Arnold S says to do 50. Riiiiight.
Deadlift 20/12/8

Arnold Press 20/12/8
Lateral Dumbell Raise 20/12/8

Preacher Curls, Reverse Grip, 20/12/8
Triceps Rope Pulldown, 20/12/8

Yesterday I was pretty wrung out at this point. I had drunk a half gallon of water and was feeling like having something to eat. I'll probably throw something in my bag to nosh on and take a little walk outside to let the lactic acid clear out a little. Then back in for the really big muscle groups.

Squats, 20/12/8
Leg Curls, 20/12/8
Good Mornings, 20/12/8


That's the plan: repeat every three days. (It took me three hours yesterday to get through the whole thing.) Walk or bike on the off days. Stick to this for two weeks, and see what the results look like. Change weights on the heavy sets, but not the number of sets or reps. The first set will always be very light to warm up the specific muscle group and to set my form. In the next few days I'll write about each group of exercises and update my progress.

This is one of those deals where I use my blog to hold myself accountable. I'll report in every day on how the experiment is going with subjective observations and as much data as I can stand.

Let evil experiment begin! Bwa ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha!!!!!


No comments:

Post a Comment

Label Cloud

mrs p Cancer running lifting weights LIVESTRONG at the YMCA treadmill weight nutrition depression God Living Strong at the Y injury YMCA dogs mom walking radiation Weight Lifting cardio friends program theatre body fat long slow run love One for the Five aches elliptical race resistance bands stretching 5K Acting Jeff Galloway chemo doctor family mental health Church Pittsburgh Marathon bluegrass fundraising inspiration patience personal trainer recovery Flying Pig Marathon Jesus Johns Striders Race Report Run the Bluegrass Half Marathon bipolar frustration kentucky knees measurements morning promatx yoga Christmas Marathon Pennsy's Greatest Hits cats clothes heart rate hope lance armstrong life molly poetry rest side effects steelers swimming 10K Actors' Guild of Lexington Blog CT Scan Coach Carrie PET Scan cross training exercise fear feeling good groin healing ice cream livestrong nausea powerlifting run/walk/run stair climber surgery Cancer Fighter Cold Gear Hills Iron Horse Half-marathon Job LSR Mum Nike+ Shamrock Shuffle 3K achilles advent arboretum bmi bodyweight exercises changes charity circuit training cycling dad deadlift diabetes encouragement experts give up goals horses interval training jake kettlebells lean body mass new rules of lifting pacing personal best plateau prayer recumbent bike research shoes sleep strength teeth therapist toe video Blood Easter Endurance Funeral Garmin 405 Homecoming House Insurance Juicing Keeneland Legacy Night PR Pennsyltucky Pittsburgh Relapse Run This Town TRX Training Values aflac arnold ben-gay bench press chafing christian compression shorts dentist dreams faith fat fatigue foreclosure good day half marathon hospitality javarunner john's run/walk shop lou schuler new year nurse pains peg tube powercage progressive resistance. racing rain rapture reboot runners world squat sun block supplements team pennsy tired weather will rogers work #3rightThings 9-11 ACSM AIDS Aquaphor Blessings Bluegrass 10K CSN Cancer Boy Cedar Hill Charles Dickens Class of 82 Classes Colby Road College Compassion Courage Crowdrise Cystoscopy Dee Diet EFM Epiphany Fall Fartlek Fat Man Fat Sick and Nearly Dead Frankfort Gadgets Gramma Grampa Gratitude Grete Waitz Guest HITT HIV Hell Holding Hands Holy Saturday Homer Horse Capital Marathon IVP Ice bath Jacuzzi James Taylor Jesus wept Joe Cross John Izzo Joy KY LaDonna Leg Day Lent Lessons Lexington Little Pennsy Mental hospital Midsummer Night's Run Mindfulness MobileFit Negative Splits Old Frankfort Pike Pilates Podrunner Pre-race Priorities RICE Railrunner 10 Miler Random thoughts Resurrection Reunion Run Bob Run Run Report Run Review Run for the Gold 3K Running Form Running for Sabrina STUPID Shakespeare Skip Brown Speed Spinning Summer Of Speed Sunrise Supersets Tao Te Ching Thank You The Wall Three Right Things Toxic Passenger UK UK basketball Urine Urologist Victory Walk of Shame Warrior Westminster Whole Foods Wind Words Zumba ace bandages addicted agony alwyn cosgrove america anger antibiotic anxiety awake back baseball blood clots blood pressure body glide bonhoeffer books brad calories chinup colonoscopy consistency crazy cycles dentures dip dr. google dumbbells elevation facebook failure farts feet fight for life fitness forgiveness frankenpennsy fun getting started glucosamine glutes goal gremlin grenz grumpy hair hamstrings hiccups high school hot ice incarnation indian food jogging john lennon joint legacy trail liniment lunges machines maker's mark medicine ball meds mercy motivation motley fool music nature neighborhood new balance nike noah numbers pennsyltuckian periodization persistence phlebitis postmodern prison professional boundaries progress psychiatrist pullups pushups quads ramble rememberance renewal road running ronnie coleman rowing safety sauna scan-ziety sexy shopping shorts shower sick sleepless snow socks spandex star trek statistics steam room steroids stiff strained muscle strap strength training supination support surgeon survive swackett swiss balls table technology tempo terry bradshaw testicular torsion text thai food that's fit the five thighs walk breaks warm up water fitness water jogging weak wedding ring wellness wife winter workout writing yardwork