Lifting requires brain work

You need your full focus and concentration when training. This allows you to reach great intensity levels. The first step in all of this is to believe that you can reach your desired goals. Use the visualization technique, where you imagine your desired results before actually achieving it.

Train harder than everyone

If you wanna uplift yourself and make yourself better than everyone else, you need to make sure you are putting in more work than everyone else. It is simple math, you need to put in more work to get more results. Working out is beautiful in a sense that you will get out precisely what you put in. Connect your mind to each workout and out work everyone else.

Choose the right exercises

I have talked about this before as well. To ensure muscle building when it comes to lifting is to make sure your body doesn’t get used to your workouts and the best way to do that is to increase weight on your lifts often. Ideally this would be to increase weight each week but that is not very ideal so it’s important to attempt PRs each month or once every two months in my opinion. The bench press, squat, deadlift, overhead press, and power cleans are examples of compound lifts that are difficult to master but are very useful.

Use heavy weight for lower reps

Use heavy weight for lower reps. One of the techniques I use in my training routine is doing heavy weight for lower reps and light weight for higher rep range and to mix them two up. For example to 3-5 reps for a couple sets for heavy weight and then doing 8-12 reps for another couple sets for lower weight. And finally to use a lower weight to go to failure.

Train for the pump

I’ve talked about this before as well but I love training for the pump. You take a good pre workout and then train hard and that gets you a good pump. I feel like I have wasted my time if I don’t achieve a great pump. According to Arnold if you don’t get a pump, you cannot achieve muscle growth.

Weakness

You should prioritize your weaknesses. Naturally you will we good at some things and not so great at other things. For me I am great at shoulders, but my chest would be my biggest weakness, in terms of bodybuilding. Therefore in a situation like mine, you would focus more on your chest. I personally like to train chest two times a week. More frequently training a weak muscle is the best way to overcome your weakness.

Knowledge is power

You should always be learning. There is no one out there who knows everything. Seek out information and then experiment with the new information and pick what is best for you.

To end… One thing I like to think in terms of fitness is that you will get out what you put in. Fitness is all about being honest with yourself, being honest about the work that you are putting in. There are many things in life that you have no control over. For example no matter how much effort you put in a relationship or at work or basically anything else… there are no guaranteed results. However with fitness that is not the case. You get out what you put in.