Compex Before-After
Compex Sport “Strength” Program 2010
I did a 3 month off season strength program this winter using my Compex Sport. I ran this program on my quads only. As you can see by the table, my muscle mass gain was pretty significant for a 48 year old. The photos at the right show you visually how effective this training is.
I’ve been able to get out on the bike early this year and I already feel late season strength in my pedaling. I’m continuing to run the strength program at 100mA for a few more months. I will then switch to Endurance for the remainder of the season and see how well I do with this protocol.
Age: 48
Starting Weight: 170 lbs
Ending Weight: 175 lbs
| Date | Left Leg Circ | Right Leg Circ | Level | Intensity | Comments |
| 01/18/10 | 20.5 inches | 20.75 inches | 1 | 10ma | No Soreness |
| 01/20/10 | 5 | 10ma | No Soreness | ||
| 01/22/10 | 5 | 15ma | Some Soreness | ||
| 01/25/10 | 5 | 20ma | Slight Leftover Soreness at start from 1/22 session | ||
| 01/27/10 | 5 | 20ma | Very Slight Leftover Soreness | ||
| 01/30/10 | 5 | 20ma | No Soreness | ||
| 02/01/10 | 5 | 25ma | No Soreness | ||
| 02/03/10 | 5 | 30ma | No Soreness | ||
| 02/05/10 | 5 | 35ma | No Soreness | ||
| 02/08/10 | 5 | 40ma | Mild Soreness | ||
| 02/10/10 | Too sore for strength. Did active recovery | ||||
| 02/11/10 | 5 | 25ma | Got to 30ma had to back down due to soreness | ||
| 02/13/10 | 5 | 30ma | Slight Leftover Soreness at start from 2/8 session | ||
| 02/15/10 | 5 | 35ma | Slight Leftover Soreness at start from 2/13 session | ||
| 02/17/10 | 5 | 40ma | No Soreness | ||
| 02/19/10 | 5 | 40ma | No Soreness | ||
| 02/22/10 | |||||
| Weight 172 | 21.25 inches | 21.25 inches | |||
| 02/22/10 | 5 | 45ma | No Soreness | ||
| 02/24/10 | 5 | 50ma | No Soreness | ||
| 02/26/10 | Too sore for strength. Did active recovery | ||||
| 02/27/10 | 5 | 50ma | No Soreness | ||
| 03/02/10 | 5 | 55ma | No Soreness | ||
| 03/04/10 | 5 | 60ma | Slight soreness next day | ||
| 03/08/10 | 5 | 60ma | No Soreness | ||
| 03/10/10 | 5 | 60ma | No Soreness | ||
| 03/12/10 | 5 | 60ma | No Soreness | ||
| 03/15/10 | 5 | 65ma | No Soreness | ||
| 03/17/10 | 5 | 70ma | No Soreness | ||
| Weight 173 | 21.75 inches | 21.75 inches | |||
| 03/19/10 | 5 | 70ma | No Soreness | ||
| 03/22/10 | 5 | 75ma | No Soreness | ||
| 03/24/10 | 5 | 80ma | No Soreness | ||
| 03/26/10 | 5 | 80ma | No Soreness | ||
| 03/29/10 | 5 | 85ma | No Soreness | ||
| 03/31/10 | 5 | 90ma | Slight Leftover Soreness at start from last session | ||
| 04/02/10 | 5 | 90ma | No Soreness | ||
| 04/05/10 | 5 | 95ma | No Soreness | ||
| 04/07/10 | 5 | 100ma | No Soreness | ||
| 04/09/10 | 5 | 100ma | |||
| 04/12/10 | 5 | 100ma | |||
| 04/14/10 | 5 | 100ma | |||
| 04/16/10 | 5 | 100ma | |||
| Weight 175 | 22.0 inches | 22.0 inches |
