Fitness Land

One of the newest adjustments to my workout, is altenating between heavy weight weeks and high rep weeks. I do three weeks of each. Doing higher reps I make a point to use the most weight that I can and still do 12-15 reps. I think the key to these weeks is to make sure to increase the weight just like on heavier days. People tend to think that just because it is a high rep day it should be easier; that's just not the case if you continue to increase your weight. On the heavy weeks, I will do 6-8 reps on every exercise. Same rules apply to increasing weight as you go.

Since I have been doing this for the past several months, I have gained some weight. I am at least just as lean if not more so. There is a variation of this from Men's health doing two or three weeks of three different numbers of reps with the other weeks being 8-10. I haven't tried this yet.

I have been utilizing a weight lifting journal for the past two to three years. It is the single most effective tool I have found in weight training. It is a perfect system for making sure I push myself to continue improving. The way I have found it most useful is to try to make a gain on each body part each week. For example, I may do 4 chest exercises in one week; so I will try to make and improvement in one of the four exercise for that week. I, then, do the same for biceps, triceps, back, and legs. The way I count up improvement is to consider 2 reps of 100 lbs equal to 1 rep of 200 lbs. I recognize that this doesn't really work out the same way, but I assure you this is the first time I have not plateaued in 10 years of weights. Remember that you may improve by only one rep or a very small amount of weight gain for one set; however, it really doesn't matter because the gradual gains will add up so fast over a years time. The journal helps to remind you what you did last time, as well.

I am starting this blog to begin sharing some of my personal experiences with fitness. I use multiple different programs and techniques trying to pull apart what I find most useful. There are multiple places I draw ideas from and will do my best to reference them, but the only thing that may be novel or creative on my part is the way I put many of these ideas together. I hope you enjoy my page and I encourage you to post comments and/or questions.