If all workouts went as planned, supplements were a magical cure-all, and the perfect diet really existed, most guys would be swinging a hammer like Thor and picking up Natalie Portman.
Instead, we bite off more than we can chew.
We throw the the old workout program in the trash, and latch onto the next big thing.
We change our entire dietary strategy. We load up with tupperware containers. Or we starve ourselves for half the day until our magical “feasting” window arrives.
But there’s really no single perfect answer. One size never fits all.
My approach is to focus on small steps that create big, life-changing improvements quickly. My clients get bigger, stronger, leaner, and more athletic.
The article explains explains how.
First, Picture This
It’s 4:45 pm, Monday afternoon. Work is over. And you’ve traded in your button down for your slick new bro-tank.
International bench press day has arrived. And your pump is going to be epic.
Dudes old and young flock to the center of the gym to take control of the bench press.
You’re no different. Warm-up and activation done, it’s time to get to work.
Reps one, two, and three pop up easily, four starts to grind, and rep number five is firmly planted on your chest.
This is the same weight you started your work sets at last week…and the week before. You’re five weeks into your new program, the article said you would be hitting new PR’s by now.
Plus, you added two sets of 12 inverted rows before your bench.
Last week, you read a great article that advised plyometric push ups before you bench because it “instantly improves your strength and supercharge your nervous system.”
It seems, you’re doing all the right things.
In the last four weeks the changes you made should make your strength skyrocket, muscles grow in heaping slabs, and fat to slide off your chiseled new physique.
Problem is, you’re completely and utterly overwhelmed. Despite your efforts, strength and muscle are falling off…not piling on.
Here’s the hard truth: You bit off more than you can chew.
You have set goals, have huge ambitions, and a have the work ethic to match. These are all necessary tools to get a bigger, stronger, more athletic body. But, you changed too much, too soon.
I’ve learned huge lessons helping hundreds of clients transform their lives
Big problems are rarely solved with commensurately big solutions. Rather, they are often solved by a sequence of small solutions and small victories.
Rather than picking and changing as many things as possible immediately, pick just one.
One. Uno. Einer. Un.
JUST change one behavior at a time, and implement it flawlessly.
Let’s put this strategy into play. Let’s day a 31 year old man wants to gain ten pounds of muscle, and drop his body fat from 20% to 15% — a common and achievable goal.
To hit goals, break them into two categories:
- Outcome Goals: drop body fat from 20% to 15% and gain 10 pounds of muscle
- Behavioural Goals: lift four times and week and bit macronutrient goals 80% of the time. Behavioral goals pave the path to the outcome goal.
Each behavioral goal must be mastered over a period of two weeks. Once you have performed the goal 14ish times, it will be ingrained as a behaviour. After two solid weeks, we’ll take another baby step that brings you closer to your goals.
Here are some examples.
Weeks 1-2 ==> Perform four muscle-building workouts per week, all under 1 hour in length.
*Note: Because this is only four days per week it works as a great introduction to the method without overloading your motivation.
Why: Resistance training 4x/week in one my specialized programs provides the necessary hormonal influx, metabolic stress, and muscular tension to build muscle.
Weeks 3-4 ==> Drink two customized workout shakes each day.
Why: I hook my clients up with customized nutrition plans to fit their goals. In this case, it’s an influx of high quality nutrients through real food and calories to support lean muscle growth and overall health.
Weeks 5-6 ==> Begin a Carb Cycling Routine.
Why: Carb cycling, the fluctuation of carbohydrate intake based upon the day, will keep fat loss at a minimum while providing fuel for high quality workouts.
Weeks 7-8 ==> Spend 3 minutes foam rolling and stretching each day.
Why: Active recovery methods, such as foam rolling and stretching will boost recovery, keeping you healthy and consistent in the gym.
Follow this program and you’ll be much closer to unleashing your inner athlete. And remember, it’s just one example of the customized approach I provide.
One goal, two weeks. Simple, right?
Build up over time, simple works. That’s how I help my clients get awesome results. May I help you? Click below to find out more and get a 20% discount.
Apply Now for 20% Off Select Packages
Wrap Up: How to Win Every Day
Winning your goal daily builds successful behaviors that bring you closer to the stronger, leaner, and more athletic body you’ve been working for. Getting better every day, even if it’s one small step keeps the seemingly impossible within reach.
If you’re struggling to get bigger, stronger, and leaner, then I’d like to help you.
By effectively helping you “chunk” your goals into small, easily attainable parts, I’ll speed up your progress in the gym.
The Best part?
I’ll personally guide you and carve the path to your goals, eliminating the confusion and winning every day.
Take charge and build your way to a stronger, leaner, and more athletic body today.
Head over to Bach Performance Coaching until September 21st for a 20% discount on all six-month training programs. That means we’ll get you bigger for Christmas, then leaner for Spring Break.