The Process of Crafting Progress
Stop searching for "perfect" - 5 ways to build consistent, intentional training habits
Recently, it seems that everyone has “THE METHOD” for training weather it be training full range of motion (ROM), training at 90 degree joint angles, training fast or slow, contrast training, French contrast, conjugate, undulating, linear periodization… The list is never ending. I could make up a word and you could probably find as an online program.
I won’t talk shit on any specific style of training. In fact I’ve used a lot of the methods myself— I’m a big believer in taking things I find valuable from other professionals and implementing it where I see fit either for myself or my clientele. I highly encourage it!
A good artist copies, a great artist steals.
***SIDE NOTE: I often hear people say don’t follow your fitness idols because their leverages and anatomy are different than yours. They follow that statement up by saying the result won’t be the same for you as it is for them. In my HUMBLE opinion there is value to be found everywhere— have fun, learn what works for you, MAKE MISTAKES, adapt and adjust accordingly. For all we know you might take something away that makes everything click for you! that’s a win.
The the growth of social media has left people who don’t know any better in the dust. The message we should all be sending is to TRAIN. PERIOD.
Consistent training is the first step to reaching any fitness goal. Keep in mind there is not a single way to reach a goal as implied by the charlatans on Instagram.
Don’t stress over the perfect angle to hit your upper chest fibers. Don’t worry about your hand position in the bicep curl, which attachment you use in the row. In the early stages the ONLY thing that matters is training CONSISTENTLY and with INTENTION.
Consistency is the means to an end. Its the only way anyone whos ever been successful has been great— relentless repetition.
Intention is the game plan which allows for the mental focus to complete a given task.
Don’t worry about the minutia. It won’t matter until you prove to yourself you can train CONSISTENTLY and INTENTLY.
Here are 5 ways I have built consistency and intention with my training:
TRAIN w/ A PARTNER
Photo by Victor Freitas on Unsplash I recently rediscovered how beneficial training with a partner can be. It improves accountability both ways, training intensity, and creates a safe environment for those who feel lost in the gym. Now this can also be a downfall if the buddy you go to the gym with is distracting and only cracking jokes— Ideally they are someone with similar strength to push friendly competition and someone who can motivate you during sets. *BONUS* you will always have a spotter which takes away the fear of failing lifts.
I worked out with a partner for 2 years before being consistent on my own. Now I love the lonely grind, but when I have the opportunity to train with someone who understands intensity, my sessions are unmatched. Energy is improved, focus is better, I always do more than I expected of myself.
Think of the Westside Barbell guys. For those who don’t know, legendary coach Louie Simmons created absolute animals, the cream of the crop in powerlifting, by training as a team (granted many hated each other). Each and every session they pushed each other to the BRINK for DECADES. Quite extreme in the case of westside, but we can reap the reward without being cut throat.
ENJOY YOUR TRAINING
Photo by Laura Kennedy on Unsplash Don’t get it twisted— within each set, you will be hurting, the work will be hard AND you need to be focused. HOWEVER, you should feel rewarded each time you leave the space or you will never want to go back. You don’t need to be serious or “on” the entire time. In your rest period crack a joke, enjoy music— relax. Not only will it help you to recover between sets, but it will help you enjoy the session even after BRUTAL sets.
Pick exercises you like. I will put exercises in my programming for the SOLE reason that I get a SKIN RIPPING pump that makes me feel good at the end of an insane lift. And that is plenty good reason for me.
When Powerlifting training became stale and dragging myself to the gym became a chore instead of a hobby— it was time to revamp the program with things that made me WANT to be there.
At the end of the day you have the opportunity to train that some don’t have— be grateful, don’t squander it. Enjoy the grind.
GRIND
Photo by Alora Griffiths on Unsplash TRAINING IS TRAINING. Make your body adapt to stimuli. Train HARD, push yourself. You will thank yourself later when you see the progress you’ve made. The bottom line, any program you chose will elicit results. Stick with it, apply yourself and don’t stray away for what you think you’ve found the next best thing— the truth is, everyone wants to sell a program… find one you like made by people you trust (there are great FREE options out there… (*You’ll be able to find free options here soon*) run a program to completion, reflect, reassess, THEN and ONLY THEN should you make changes.
PLANNING
Photo by Glenn Carstens-Peters on Unsplash A loose plan works just fine— at the start of my lifting journey, I had no plan and made little progress. Later I used a log to write down what I did, the weight and number of reps. The following week I would do the same workout more or less and try and beat my previous week either in weight or number of reps. Honestly a great scheme used by many high level body builders still.
The more I plan a session the harder I can focus during each individual set and the better I get.
You can use apps to click in a rep or weight, or you can follow a program. Having a plan makes the gym experience worry free, and allows all of your energy to be applied to training. Now Apply focus to planning and you have true intention. Repeat over 4-12 weeks…Watch the progress!
ROUTINE
Create a schedule to be consistent— I know that every Tuesday I will be at the gym by 5:00am. It allows me 2 hours to lift (On my current hypertrophy program I only use about an hour 15 minutes max) I can get home, shower make breakfast, eat and catch the train by 8:30am get into work by 9am to enjoy a coffee before my first appointment that day at 9:30am.
My Tuesday is a science and it is my favorite day of the week. Granted other days of the week I have to be in for an appointment at 6:30am, but I plan accordingly and adhere to my schedule.
My pre-lifting routine includes ingesting some carbs, some salt, I’ll listen to music before stepping out the door— It sets the tone as soon and my body knows to prepare for what’s to come.
Create a habit, a routine that allows you to get in the zone for the days session. Like fine wine— it only gets better with age so practice and refine.
Training is not complicated— don’t go searching for the perfect program or exercise. Try to implement some of these tips and you will make plenty of progress AND mistakes! And that is okay— learn from them, adjust, adapt and start making the progress you WANT to make.
