muscle geek

[katallison]

In the great get-back-in-shape campaign, I've decided to re-implement the regimen I used with great success about ten years ago. It's a weightlifting program that's had a recent uptick of popularity due to a couple of books (The Power of 10, and another one the title of which I'm forgetting)--but it's been around for a while, mostly under the label High Intensity Training (HIT).

The basic concept here is that while you can certainly build strength through doing, say, 3 sets of 10-12 reps of moderate weight 4-5 times/week, you can build a lot more strength much more quickly and efficiently by:
a) reducing the number of reps, so you're doing only one set of 6-8 reps per body part,
b) significantly ratcheting up the weight, so that by that sixth to eighth rep you have achieved total muscle failure,
c) lifting *very* slowly (6-10 seconds up, 6-10 seconds down), and
d) only lifting twice a week at most, or maybe even once. Total rest in between those sessions (though I do lightweight aerobic stuff).

Now this approach sounds goofy and untrustworthy to anyone accustomed to more traditional weight-training regimens, but I am here to testify: it works. I have never been in better shape than when I was doing this routinely. And the bonus part is--once you get your routine down, you're only spending maybe 60 minutes a week with the weights, max, and you will probably be stronger and fitter than if you spent hours weekly hoisting lighter weights up and down.

So why doesn't everyone do this? I'll tell you one reason: because that is a hellaciously unpleasant 60 minutes. You're pushing your muscles to their absolute max, to the point of total failure, and gals and pals, it hurts, no question about it. It takes pretty steely motivation to keep yourself at it, not break form, not cheat, and to squeeze out that last rep, slowwwwly, when your muscles are screaming.

That said, I like it; I like the level of focus it demands, and I love the way it makes me feel all macho and stuff. I even like the absolute total-body collapse that comes afterwards, which is rather like the afterglow of extremely good sex.

And I'll admit, it feeds my ego. I had one of those treasurable moments today in the gym, when I was settling into the leg-press station, and a nice guy came up to me and said, "Uh, ma'am? I think you might have gotten mixed up with the weights, now you see you've got two of those big plates on this side, but then you've got two more on the other side, and I think what you want is--"

"S'OK," I told him, and gave him a pleasant grin, and cranked out a nice slow set of eight, and gave him another and smugger grin when I finished (managing not to roll over and puke), and said, "See?" Ah, the ego on me, but hey, I'm a fifty-year-old lady with a boring life, I'll take my ego thrills where I can get 'em.

And I don't have to go back to the gym until Monday.

Comments

weight training

[greyhat.livejournal.com]

.
That sounds a lot like what blorky and I used to do, only we broke our workout into three short days, hitting each muscle group once a week. He's the real expert - did all the reading and such - while I just followed along. We both put on a buncha muscle mass *and* got stronger, to boot. :D

There's an LJ community that he's on, but I can't remember which one is the "good" one - bodybuilder, fitnessbootcamp, or gymrats. Probably the first one, but feel free to pester Blorky about it.