“All profound things and emotions of things are preceded and attended by Silence. . . . Silence is the general consecration of the universe.”
– HERMAN MELVILLE
Starting your day well:
- Have something to look forward to Plans with a friend are always good.
- Manage your mood: Don’t check your email. Do what gives you a feeling of control.
- Eat breakfast: If you eat nothing and end up killing someone, well… I hope it’s not me.
- Do something you dread: You’ve got the willpower. And you’ll feel so much better afterward. Shower singing counts!
- Send a “thank you” email: Yes, it’s that simple. Really!
- Plan how you’ll deal with challenges: Think about the worst that could happen and it probably won’t.
- Kiss somebody you love: If this makes you late for work, feel free to blame me.
The Importance of Sleep
1. Am I achieving my daily workout goals including weights, sets, and reps?
2. How am I feeling at the start and finish of my workouts?
3. How is my nutrition in all honesty? Am I following the goals for myself? How am I tracking my nutrition?
4. How is my overall sense of self including self-esteem, energy, mobility, resting heart rate when waking, and motivation?
5. What can I do differently for achieving better workouts and reaching current goals?
GOALLLLLLLLLS!!! (English soccer announcer voice):
1. Set short-term goals in writing.
2. Short-term goals should lead you to a long-term goal. Allow for occasional setbacks along the way, but regard them as learning experiences, thereby, turning those setbacks into a positive.
3. Set a training schedule and stick to it
4. Take pain and fatigue as signs that you are working hard to achieve your goal, not as negatives.
5. Challenge yourself in training.
6. Devise your own, personal definition of success. It’s what you say it is, not what someone else says.
7. Believe in yourself and foster positive aggression in your training.
8. Listen to your mentor’s advice and apply it to your workouts.
9. Build strong self-confidence.
10. Take action!
In my opinion, getting VERY strong and muscular comes down to a few key variables:
𝟭. 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱
– To get strong, you need to follow a program that facilitates progressive overload. If you’re not improving over time — be it the number of reps you do of a given exercise at a given load, the RIR of a given exercise (more on that below), or the intensity of the weight that you’re using, you’ll have a damn hard time getting stronger.
𝟮. 𝗞𝗲𝗲𝗽 𝗬𝗼𝘂𝗿 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁
– Muscle confusion is a myth. To progress, you should be doing similar exercises each week and gradually progress on them. If you’re always changing up your workouts, you’ll be learning the “skill” required to perform the movements rather than making consistent gains in muscle mass.
𝟯. 𝗥𝗲𝗽𝘀 𝗶𝗻 𝗥𝗲𝘀𝗲𝗿𝘃𝗲 (𝗥𝗜𝗥) 𝗼𝗿 𝗥𝗮𝘁𝗶𝗻𝗴 𝗼𝗳 𝗣𝗲𝗿𝗰𝗲𝗶𝘃𝗲𝗱 𝗘𝘅𝗲𝗿𝘁𝗶𝗼𝗻 (𝗥𝗣𝗘)
– RIR/RPE is a great tool to ensure that you’re getting close enough to muscular failure to gain size and strength without getting overfatigued or risking injury. An RIR of 2 means that you had 2 “reps in reserve” (you could have done two more reps if you ABSOLUTELY had to). Similarly, an RPE of 8 out of 10 means essentially the same thing – you had two reps left until failure. In my opinion, RIR/RPE can separate the good lifters from the great ones.
Many other factors go into getting strong beyond what I’ve listed above. However, in my opinion, these three concepts are critical to a well-structured training program.
Recommended products to have on hand:
Ronin Wraps | BFR Occlusion Bands | Blood Flow Restriction Training https://www.amazon.com/dp/B07CQXDSQ5/ref=cm_sw_em_r_mt_dp_U_2wAIEbAZ9H14F
Marathon Adanac 3000 Digital Sports Stopwatch Timerhttps://www.amazon.com/dp/B014L4TXPS/ref=cm_sw_em_r_mt_dp_U_wxAIEbRJHDCF0
Bodyweight Resistance Fitness Trainer Strapshttps://www.amazon.com/dp/B0865L3Z9B/ref=cm_sw_em_r_mt_dp_U_g3MIEbZ668JYW
Proloc Olympic Barbell Collars – Multi Sports, Powerlifting, Weighlifting
Learn more: https://www.amazon.com/dp/B00JKUB5BY/ref=cm_sw_em_r_mt_dp_U_GeNIEbM0YGN61
Foam RollerPhone Tripod, Portable Cell Phone Camera Tripod Stand with Wireless Remote, Flexible Tripod Stand for Selfies/Vlogging/Streaming/Photography Compatible with iPhone, Android Phone, Sports Camera GoPro
Learn more: https://www.amazon.com/dp/B07HR5T8ZD/ref=cm_sw_em_r_mt_dp_U_OvNIEbHDT3CBN