I don't bother posting workouts regularly anymore. I usually post them on www.bodybyscience.net and now track using www.fitocracy.com instead. This week I wanted to post and debunk(at least for me) the concept that workouts need to vary every 4-6 weeks or so in order to continue gains. This was in part inspired by Diana Hsieh's post of her progress using SuperSlow.
The workout below and compared to a year ago were done, unless otherwise noted, in SuperSlow fashion with 10 second ups and 10 seconds down. This keeps the comparison apples to apples. The complete workout chart for the last 13 months is attached. There are some slight variation in the workout(negatives thrown in here and there) that affect the results from week to week sometimes, but overall you can get a good feeling of the progress I have made over the course of 1 year.
Workout of the Week("B" workout ~30 minutes):
- MedX Pullover: Up 4# and 2 reps
- Cable PullDown: Full Stack. Up a rep
- Push Ups: Up 1 rep
- MedX Row: Up 2 reps
- MedX Chest Press: no change
- Chin Up: 3 then 8 20 second negatives
- Push Up: Did non slow concentric then 10 second negatives then negatives only.
- MedX Leg Extension: Up 2# and 1 rep
- MedX Leg Curl: Up 2# and 4 reps
- MedX Leg Press: Up 1 rep. Did 3 negatives
Good improvement over the previous workout that was done ~ 2 weeks earlier.
As for the year, here is a summary of the attached charts as good as I could estimate:
- MedX Pullover: Up 26%(64#)
- Push Ups: Up 7 reps
- MedX Row: Up 5%(10#) and 3 reps
- MedX Chest Press: Up 20%(44#) and 1 rep
- Chin Up: Have gone from assistance to being weighted 25#
- TruSquat: Up 65# and 4 reps
- MedX Leg Curl: Up 10%(18#) and 4 reps
- MedX Leg Extension: Up 11%(18#) and 4 reps
- MedX Leg Press: Up 30%(120#) and 1 rep
To me this is awesome improvement. I was not starting as a novice, but had been doing first some Devany style pyramid training(#$%^arounditis?) ~4 years ago and had been doing SuperSlow training on my own and at Ultimate Exercise for about 2 years after that. This is the complete opposite of what we are typically told about muscle confusion, etc. At least for me, I am able to make continued gains week over week doing nearly the same exact 2 routines alternating. I strongly suspect that the stall people see when their 4-6 weeks are up is the easy neural adaptations maxing out and the real improvement can begin. I have no idea.
My trainer, who also trains people in non SuperSlow as well, says that many clients are pushing the same weight for same reps as last year. My wife and I are the exception. There are 2 reasons for this, I think. 1) We work really hard. 2) We don't do it too much. Even with a trainer I don't think everyone works hard. I think it has to pretty much suck and you dread going a little bit to get the adaptations you desire. Seeing a little "white buffalo in the sky" post workout, so to speak. People just aren't willing to do that even if they pay someone. The second point would be more important if the first were true. Working really hard and not taking the time to recover could short circuit results, but I doubt that is the case for the majority of trainees, at least where I lift.
I am also starting to use myfitnesspal to track what I eat. If I get the bug I might post about that some. Quite enlightening.