A few weeks ago a fella at work (we’ll call him ‘Gus’) asked me for some fitness advice. He has been doing some fairly typical lifting for several years (3×10, dumbbell bench press, triceps extensions, lat pull down, curls, etc.).
He noticed my success and thought it might be an interesting experiment.
I, certainly, am no personal trainer. I have no relevant certifications. My degree is in Communications. I make my living as a computer geek. I was hesitant to offer any advice. I don’t want to be responsible for someone else’s success or failure.
After some careful consideration, I shared with him what I thought was the secret to my success - low reps, high weight, compound lifts. Moving big weights through big ROM. Deadlifts, squats, cleans, bench and overhead presses, pull ups and dips. If you’re going to run, sprint.
Early in my renewed lifting, I created a spreadsheet that would help me track my progress in overhead press, bench press, front squat, back squat, deadlift, pull ups and dips. I shared that spreadsheet with Gus.
He expressed skepticism that such a program would help him lose weight and become more fit, but agreed to roughly a 3 month trial.
This marks the end of his fourth week.
With pride, he told me yesterday afternoon he’s lost 10 lbs - roughly 5% BW.
No deliberate change in diet - in fact, most of this weight loss has happened over the holiday season (and I know his love for beer!) so he’s probably actually consuming a few more kC than normal. The only difference in lifestyle has been a change from 3×10 isolation exercises to compound movements at efforts > 80% 1RM.
I know it works. It’s worked for me. The science agrees.All of that being considered, I still kinda thought of the idea as untested - at least for me. One anecdote and an article on the web does not make proven truth.
It pleases me to no end to see it work for others. I’m glad my advice is working. I also am starting to really believe. It feels a little less like a grand experiment and more like…well…just the right thing to do.
Note:Gus is supposed to do a test of 1RM for Overhead Press, Front Squat and Deadlift on Monday. His first workout 4 weeks ago was exactly the same test. With his blessing, I’ll post his improvements here. Stay tuned.
Today’s Workout
- Warm Up
- 3×5 Overhead Squats @ 45# Barbell
- 3×10 (5x ea. side) TGUs @ 45# Barbell
- More Warm Up
- 5x Pull Ups @ BW+5#
- 5x Overhead Squats @ 100#
- 5x Pull Ups @ BW+5#
- 10x Overhead Squats @ 100#
- 5x Pull Ups @ BW+5#
- 15x Overhead Squats @ 100#
- Work
- 2×5 @ Snatch 60#
- 2×3 @ Snatch 70#
- 2×2 @ Snatch 80#
- 2×1 @ Snatch 90#
- 5×1 @ Snatch 110#
- 5×1 @ Snatch 105#
- Then
- 4x Clean & Press @ 85#
- 3x Clean & Press @ 100#
- 3x Clean & Press @ 115#
- 2x Clean & Press @ 130#
- 1x Clean & Press @ 145#
- 5×1 Clean & Press @ 135#
- Then
- 5×1 Clean & Jerk @ 135#
- 5×1 Clean & Jerk @ 145#
- 5×1 Clean & Jerk @ 155#
One Comment
Excellent! It’s great to hear that you helped someone else see results.
For the last 3 years I’ve been shifting the lifting portion of my training toward more compound lifts, more heavy weights–much like what you recommend. Too, my cycling has gone more toward incorporating intense efforts rather than always just doing the same old Long Steady ride.
And I’ve done a lot more to plan my training rather than just be haphazard about working out when and if I feel like it. Making each workout count for something specific goes a long way toward keeping you on task.
I’m in better shape now than I ever have been and I’d say those things have been the biggest contributors. Here’s hoping that ‘08 continues this trend for everyone who’s been working hard at it.
It definitely works–lift for athleticism and train with some intensity. Results will come. You get worlds more out of a deadlift than out of a tricep extension. Both physically and mentally.
Keep up the good work.
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