Thoughts on strength training: motivation and progress
4. Set goals and break records
It’s common to measure records in the basic lifts as a 1RM, but it’s just as important to keep records (and go for them) in sets of different lengths. Generally, the more advanced and developed you are, the harder it is to set one-rep records in the basic lifts. Also keep track of the weight you can use for your best set of three, five, eight or ten (and so on). On the one hand, such longer sets with as much weight as possible stimulate hypertrophy; on the other hand, those records give you extra confidence. Wendler’s 5/3/1, for example, already builds this in: you go for your best set of five, three and one. Records in longer sets, in turn, promote 1RM growth.
5. Don’t forget the Pareto principle
One of the most important concepts that can also be applied effectively to training was invented by an economist. That’s no surprise, since economics is, in essence, the science of satisfying unlimited needs with limited resources.
You and your training are, in a sense, an economy too – we often have big goals but limited means (time, energy, knowledge, health, etc.), so to realize your goal to the fullest, it makes sense to use those means efficiently.
The best way to do that is to find the 20% of means that deliver 80% of the result. This applies to everything: exercises, supplements, repetitions, sets and training partners. Remember, if you act correctly, 20% of the effort delivers about 80% of the result.
6. Start easy and give yourself time to “get going”
Whatever new program you start, begin with weights that feel light and even “pleasant”, regardless of the set lengths you’re doing. In the long run, this approach makes for more lasting progress, and you’ll end up getting further than if you start heavy right away.
Even if the system calls for short sets (sets of two, three, five), be patient and start the program with reps in reserve.
Translator’s note: in other words, the plan may well include sets of five, but that doesn’t mean you should take those sets of five to the limit of what you can do right away. In fact, this knowledge or skill is crucial for athletes from other sports who train in the gym as well. I’m deeply convinced that endurance athletes, too, should use heavier weights and shorter sets after an adaptation phase, but with reps in reserve. A short set can be done very hard, but it can also be done with a very good feel and a proper reserve.
7. Enter your first competition
The easiest way into your first competitive challenge is to take part in a simple press or deadlift competition. That’s right – you don’t have to enter a competition that measures all three lifts right away. For beginners and newcomers, a single-lift competition like this is a good way into competitive sport.
Competing will feed your motivation. It gives your training a goal and a purpose. By competing, you also form social ties with other lifters and coaches, which in turn benefits everything you do. But I know very well how hard it is to take that first step, especially for those who have never competed before.
8. Know what you’re good at
No matter how much coaches stress that certain exercises must be in every program (squat, deadlift, pull-ups, etc.), and they are worthwhile lifts, not everyone is built for all of them.
Some people have poor hip mobility for a deep squat, and dips don’t suit everyone, nor do the classic lifts, etc.
Translator’s note: more examples could be given.
No matter how basic the exercises are, not every basic exercise always suits everyone. But do work out which lifts suit you, given the quirks of your body. If you can’t hold your back position on a conventional deadlift, perhaps the sumo deadlift suits your build better.
Translator’s note: in short, find the basic lift variation that fits the quirks of your body and make it your trump card.
Likewise, perhaps you don’t have the potential for bodybuilding, but you could become a good powerlifter, or vice versa. The point is to pin down what you have a gift for; there’s no sense in trying something completely unsuited, where you’ll obviously never get anywhere.
Original article: 14 Tips For a Successful Year by Charles Staley
Author: Janar Rückenberg (translation)
Come and train! ArtGym
