In bodybuilding specifically, progress shows that one could be getting stronger, gaining/losing weight, or becoming more defined. My current goal, as I hope to compete in a few power-lifting competitions this summer, is to get stronger. In the last month, I have made visible progress as I set a new 3-RM (200lbs) and 5-RM (185lbs) on the bench press. Although these are not outstanding marks by any means, it is nice to see hard work pay off. Especially considering that in November, I could not even get 185lbs up for two reps.
As great of a feeling making progress is, stalling or plateauing, is one of the worst feeling possible. No one likes to see his/her effort not be good enough, and it can be so frustrating at times, that it can force the person to quit whatever he/she is doing entirely. Unfortunately, plateauing is extremely common in bodybuilding. But don't panic, at some point or another, everyone plateaus. However, it's how we handle the plateau that shows whether we are going to make even bigger gains in the future.
Attempting to lift a new heavier weight for any exercise can be stressful. But don't let it be, think of it as a new challenge on your path to greatness. Here are a few of my tips when attempting to earn a new personal-best.
- Use a Spotter- Deciding to attempt to take it to the next level can be intimidating in itself, but having to worry about your safety on top of that can make you decide not to better yourself in an instant. The best way to take care of this problem, especially when performing exercises like the bench-press (barbell/dumbbell), squat, or the dumbbell shoulder-press is to ask someone to spot you! Chances are that he/she will gladly take the five to 15 seconds of his/her time to do so, and hopefully will give you some added motivation along the way. Not having to worry your safety when going for a new mark should definitely be reassuring when trying to hit a new PR.
- Jam Out!- I can't imagine a gym session without music. Not only does music help make the gym setting more lively, but if listened to properly, music can definitely help lead to new gains. I normally only listen to rap music, and in the gym that does not change. Blasting beats and listing to motivational lyrics can not only help get one more motivated, but also more focused. Before each new mark I attempt, I instantly look for a song I can listen to by either Ace Hood or Meek Mill. As I like to think, when you have these two artists screaming in your ear to "go out and get it," there's honestly no other option. So before going for that new max, find a song or artist that gets your heart pumping. Extra motivation never hurts in situations like this.
- Do you- What I mean by this, is stick to what you know. Don't change your grip, your pre-lift ritual, or anything else that could throw your mind off before attempting a lift. Your current practices have already gotten you this far, so trust yourself and what you know. In the end, it won't let you down.
- RELAX!- Remember that you're in the gym not only because you want to look/feel good, but because by nature, working out is fun! Knowing that you're taking care of your body is a great feeling, and it shouldn't feel aggravating when done right. 99% of us are not training to be Mr. Olympia (or at least not yet), so training should not be stressful. And just the fact that you're attempting to lift a new weight means that you're already making progress! This is because of the fact that you're willing to go somewhere that you haven''t gone before. That in itself shows growth.
Hopefully these tips help you complete your goals. I know that they have helped me. Striving to be better is a choice, and by reading this, you're one step closer to becoming just that.
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