Weight training experiment – Week 20
In January of 2010, I was 10 weeks into a workout experiment. In the last ten weeks, strength gain in smaller muscle groups has clearly leveled off and the rapid increase in strength for the larger muscle groups has started to slow as well. Here are the charts updated with data up through today’s workout.
A couple of features jump out:
- Progress with a pull downs flattened quickly. I backed off and tried to concentrate on negatives, but progress was slow. This exercise uses biceps, triceps and abs. The strategy going forward is to isolate the weakest area(s).
- Bench press progress appears to be tapering off to about 80% increase from mid-November. Leg press is nearly 90% and there is still week-to-week progress. The lat row progress, while only 45% from November, continues to progress a few pounds form week to week. I did not expect these results and am very pleasantly surprised!
- This represents 18 workouts averaging 23 min each, for a total workout time of about 7 hours of workout time. Time under load averages about 40% of the workout or about 2.8 hours of actually pushing the weights. I am satisfied that this workout method is very efficient!
- (The dip in leg press trend around February 20 is due to changing machines–I surpassed the capacity of the normal leg press machine and had to move a machine that holds free weights. This machine is at an incline so it took a couple of weeks to recalibrate. I added a conversion factor based on the angle of the inclined machine to adjust the last 6 points on the leg press line.)
- I gained a few pounds during this time period. Since I did not measure body fat ratios, I don’t know the details of weight redistribution. But the changes are in the right direction.
In terms of absolute weight, I am still a fairly weak desk jockey…
The results seem really great based on the 2 hours and 45 minutes I spent in the gym pushing weights. Recommended.