How do you double your capability? You've surely seen this described in economic analysis. But this concept applies to any form of progress measured in terms of percentage based increments. Say you have a desire to run twice as far as you can today, or you'd like to double your savings, or maybe bench press twice as much weight, etc. There is an easy formula to figure out your strategy and milestone goals...

Let's take an example. Say you want to perform a strength-based exercise at twice as much weight, in a year. A standard rule of thumb is that you should only add about 5-7% to the weight you use, and only once you can perform the exercise at the current weight with "ease" (read: in control, with proper form, for all the reps). Another rule of thumb in strength training is to workout twice per week, to provide enough recovery time. Another is to perform 3 sets of 8-12 reps per exercise, to muscle overload (can't do another rep). Another is to take reach rep slowly (exhale during a 2 count up, hold for 1, and inhale during a 4 count back). There is more to it, such as mixing up the type, intensity, speed, etc, to overcome the adaptation effect. But you get the picture.

Okay, given these heuristics, let's see how much weight we'd have to add each month to double our capability. Using the formula below, it works out to just under 6% per month, which falls right into the sweet spot of the "best practice" for strength training. The challenge, of course, is to work hard enough so that you're ready to add 6% at the end of each month. Which means you've built back up to doing 3 sets of 12 reps with perfect form. That might not be feasible unless you are just starting and have started light. But it's a rate you'll want to track if you intend on 2x in a year.

Here are the equations, and a spreadsheet that illustrates the milestones assuming a starting baseline of 100 lbs. This Java Calculator will help you determine your own increment, or number of months, or expected weight gain. http://www.fpsmith.com/calculator.htm

This reminds me of the old tale about the farmer who could lift his 85 lb new born Holstein calf. He figured that if he lifted the calf every morning, that by the time that cow turned one, he'd be lifting over 800 lbs!! Applying the formula above, that works out to be a 21% increment every month. Not recommended, for obvious reasons!

Which also reminds me of the exercise of reseting sales goals every year. Hmmm. :-)

I guess there are natural limits to exponential increases! The key is to set a reasonable (but challenging) goal, understand the milestones needed to check your progress along the way, and "resolve" to do what it takes to get there. And don't be too proud to reset your goals if you realize they were not feasible. Baby steps go a long way when you apply the power of the exponential.

January 12, 2005 02:48 PM EST Permalink

A personal ad seen in the Atlanta Journal:

"SINGLE BLACK FEMALE seeks male companionship, ethnicity unimportant.  I'm very good looking and LOVE to play.  I love long walks in the woods, riding in your pickup truck, hunting, camping and fishing trips, cozy winter nights lying by the fire.  Candlelight dinners will have me eating out of your hand.  I'll be at the front door when you get home from work, wearing only what nature gave me.  Call (404) 875-6420 and ask for Daisy.  I'll be waiting..."

Reportedly over 15,000 men found themselves calling the Atlanta Humane Society about an 8-week old black Labrador Retriever puppy...named Daisy.

I can relate (to the dog part, not the mentality of calling a singles ad)! We adopted a puppy in March of 2004, a Black Lab / Border Collie mix, that fits this description perfectly. Midnight welcomes me at the door everyday, often beating my two kids to get the first hug. He's a first-class member of the family.

Here are some other cute observations about dogs....

The reason a dog has so many friends is that he wags his tail instead of his tongue. -Anonymous

There is no psychiatrist in the world like a puppy licking your face. -Ben Williams

A dog is the only thing on earth that loves you more than he loves himself. -Josh Billings

We give dogs time we can spare, space we can spare and love we can spare. And in return, dogs give us their all.  It's the best deal man has ever made. -M. Acklam

I wonder if other dogs think poodles are members of a weird religious cult. -Rita Rudner

A dog teaches a boy fidelity, perseverance, and to turn around three times before lying down. -Robert Benchley

Dogs need to sniff the ground; it's how they keep abreast of current events. The ground is a giant dog newspaper,  containing all kinds of late-breaking dog news items, which, if they are especially urgent, are often continued in the next yard. -Dave Barry

Anybody who doesn't know what soap tastes like never washed a dog. -Franklin P. Jones

If your dog is fat, you aren't getting enough exercise. -Unknown

My dog is worried about the economy because Alpo is up to $3.00 a can. That's almost $21.00 in dog money. -Joe Weinstein

Ever consider what our dogs must think of us?  I mean, here we come back from a grocery store with the most amazing haul -- chicken, pork, half a cow. They must think we're the greatest hunters on earth! -Anne Tyler

Women and cats will do as they please, and men and dogs should relax and get used to the idea. -Robert A. Heinlein

Outside of a dog, a book is man's best friend.  Inside of a dog it's too dark to read. -Groucho Marx

Speak softly and own a big, mean Doberman.  -Dave Miliman

If you pick up a starving dog and make him prosperous, he will not bite you; that is the principal difference between a dog and a man. -Mark Twain

Dogs are not our whole life, but they make our lives whole. -Roger Caras

If you think dogs can't count, try putting three dog biscuits in your pocket and then giving Fido only two of them. -Phil Pastoret

My goal in life is to be as good a person as my dog already thinks I am. -an Ole Hoss

January 12, 2005 12:57 PM EST Permalink