My “Train Like Arnold” Challenge is coming down the house stretch. After a exercise in the course of week 4 of the Arnold Challenge, I made a decision to test my progress. In my thoughts, I had taken steps in the correct path, and I used to be getting stronger. My endurance was bettering as properly. After resting for 3 minutes between supersets and trisets on this routine, I had minimize that right down to round two minutes, which was signal. Still, I questioned how I had seemed.
When you see your self within the mirror every single day, you don’t discover the modifications. I had misplaced 13 kilos by this level, and a few of my garments had been becoming otherwise – in a great way. But nonetheless, wouldn’t it be noticeable? When I first began this journey, I had taken a photograph of myself in a black tank high and thought of that my earlier than image. I didn’t wish to take an after image that confirmed me tan with my physique shaved and oiled up as a result of that might disguise the precise outcomes. So, I put that very same tank high on, and stepped out to the identical spot that the primary picture was taken. You can see these images for your self under.
I’ve at all times been my hardest critic, so I instantly needed to see extra enchancment, however a minimum of I took steps in the correct path. I’m leaner, my again is wider, and I’m stronger. I can credit score that progress – as little or large as they might be, to a couple various factors. Hopefully, you may apply these to your individual coaching and life should you don’t already.
No Step Is Too Small
I’ve at all times been an advocate for fixed enchancment. No, it gained’t occur on a regular basis or as a lot as we wish, however each time I prepare, I wish to do one thing higher this time than final time. That was undoubtedly put to the take a look at throughout this problem.
When I began this journey, I logged my exercises as a result of I needed to gauge my coaching and discover methods to enhance on as many workouts as attainable. One instance of this may very well be with the bent-over barbell row. Arnold stood on a board and used an extended vary of movement by reducing the burden to the ground – and even to his toes when he stood on a bench. I can’t stand on a bench and do that in my barn, however I may definitely stand on a board.
When it got here to rows, I wasn’t very aware of this technique, and you possibly can see it should you had been to look at my kind. I used to be weak on this motion. My high set on the primary exercise was with 155 kilos for 12 reps. I made a decision that if I obtained to the purpose that I may do greater than 12, I’d add 2.5-pound plates to every aspect. Doing this train 3 times per week for 4 weeks meant I’d have loads of probabilities to enhance. By the center of Week 3, I used to be utilizing 165 kilos, and I spotted I may go heavier. So, subsequent time, an additional 5 or perhaps a ten will go on both sides and we’ll see what occurs.
You is likely to be considering “that is only ten pounds,” and also you’re right. However, break down doing that 10 further kilos for every rep, every set, and every exercise. My again is certain to get stronger, thicker, and higher general, wouldn’t it not?
The Compound Effect is Real
Besides the bent-over row instance, mix that with each further rep I get on pullups or my enchancment on the deadlifts. There are plenty of alternatives to get higher and maximize my outcomes – all by doing another rep or 5 extra kilos every set. That is just for the again. Now, add within the chest exercise I’m doing alongside again, the leg exercise I’m doing that night, and the shoulders and arms exercises that comply with the subsequent day. I’ve but to enhance on all the pieces in a exercise every time, however there are small jumps right here and there which might be making a distinction.
This is one thing that you possibly can put into follow on your personal exercises as properly. Keep observe of your coaching for one exercise. Then, the subsequent time you carry out that exercise, set a purpose of doing another rep or sliding one other weight plate on the sleeves, even when it’s 2.5 kilos per aspect. When you get it, you’ll really feel that small sense of accomplishment, which may carry you ahead to do much more all through the remainder of the session. It could begin with 2.5’s, however you might finally find yourself including 25’s should you’re constant and devoted sufficient.
Steps Beyond the Sets
Taking on a coaching program of this magnitude can take a fantastic toll on each the physique and thoughts. You’ve learn on this sequence among the psychological challenges I’ve handled alongside the best way. It’s due to these challenges that I spotted I wanted to hunt out all of the little wins and construct on them.
The little victories I’ve felt alongside the best way transcend the weights themselves. Doing my ten minutes of cardio after a meal is actually taking steps nearer to my objectives. Eating the correct meals, even when it’s tempting to have one thing else, could be a victory. As a matter of reality, being near temptation and strolling away with out giving in could be a large victory. Prioritizing your purpose as an alternative of the short-term satisfaction that got here with no matter was there within the second could be a sport changer as a result of you’ll present your self that you just’re keen to do what it takes to win.
Seek Out Your Wins and Keep Going
The examples I shared listed here are simply that – examples alone private journey to date. These pointers have helped me from the time I began coaching in 1999 to now in 2023. My victories could also be totally different than yours. This is the time that you must discover your wins and begin racking them up. Yes, there shall be just a few L’s on the best way, however so long as there are extra W’s, you then’re on the correct path.
This journey for me has been removed from excellent. I’ve filmed units of squats and realized I didn’t go deep sufficient. I’ve had a quantity in my head on a set of Arnold Presses and didn’t come shut. If a loss like both of these could be all it takes to cease me, you wouldn’t be studying this proper now. Finding your wins, recognizing them, and vowing to get even higher tomorrow, are easy steps that may get you to your vacation spot.
If you wish to take a look at week 4 of the Arnold Challenge, comply with me on Instagram @rocklockridge.