Setting goals is one of the best ways to ensure success. The more specific your goals, the more likely you are to reach them because you can chart all the steps necessary to work toward it.
Tips for Setting Goals For Strength Gains
Ensure That Your Goal is Specific and Measureable. A more precise, definitive goal is more meaningful. For example, set a goal such as “I want to add 5kg to my bench press by May 15, 20xx.” Rather than “I want to be bigger.” By setting a measurable and time oriented goal, you are less likely to procrastinate and are more likely to achieve it.
Assess Your Physiology. If your hormonal profile is inadequate, you may be limiting your potential progress. It’s worth getting a few tests to ensure that you are giving yourself the best possible chance to achieve your ultimate goals.
List What’s Required For You To Achieve Your Goal. List not only what you have to do in order to achieve your goal, but also what you have to forgo. Sacrifices are necessary to achieving your goals. If you party excessively or consistently eat high-fat foods, chances are this will impede your muscle building progress. Nothing good comes easy. Some sacrifices are inevitable when it comes to reaching goals.
Determine The Behaviours Necessary to Achieve Your Goals. Put simply, actions determine achievements. These may look like this: "I consume a multivitamin daily." & "I supplement to ensure that I ingest 1g of protein per kilo of bodyweight daily."
Action Plan For Strength Gains
An action plan will help you stay motivated and plan make your plan of attack. An example of an action plan could be:
- I will eat 6 balanced meals a day (1 every three hours).
- I will wake up and do strength and cardio exercises first thing in the morning 3 times a week.
- I will do 5 weight training sessions per week.
- I will get 8 hours of sleep (7 minimum) every day.
- I will drink 1 gallon of water a day.
- I will only have 1 cheat meal a week.
List Intermediate Goals & Deadlines
You will have to revisit and re-evaluate goals over time. Changes may be required to ensure you are achieving your goals. It is important not to let your goals get stale. By constantly reviewing and renewing your goals you will feel enthusiastic and keen to keep working hard.
Here's an example of how you could plan your intermediate goals and deadlines. For the next (choose 6 or 12 weeks) I will:
- Lose (insert desired amount) kilos of fat:
- Gain (insert desired amount) kilos of muscle:
- Weigh (insert desired amount) kilos:
Document Progress For Strength Gains
Keep a Complete Training & Diet Log. Keeping detailed records helps you evaluate what is, and potentially isn’t, working. This is important for you to achieve long-term success. Having a training diary will also chart your progress so in times of frustration you can see just how far you have come.
By following the above, you are much more likely to achieve success in reaching your goals. Without structure and tools, achievement of these is far less likely.