Thursday, September 11, 2008

One More Rep and Squeeeeez!

If you've been training with me and hear me outloud "One more rep and squeeeeze, squeeze harder," that's that extra rep (or forced rep) makes all the difference. That's the extra rep doing the magic that could transform your body. I'm here to spot you. Don't quit on me!

The best results always occur one step past where most people just give up. The secret (or no secret, really) to successful weight training and body transformation is discipline.

What's discipline?

Discipline is that you still go ahead to do it according to your training plan even though you don't "feel" like doing it. Nothing would ever happen if you think or wait until everything is right. --- wait 'til you got time; wait 'til you get off from work early; wait 'til ... etc. etc. etc.

Be a doer, not a thinker or talker.

When I do my workout, there is no so called easy day. I treat every workout seriously, long or short. I keep the intensity up high. Or you might as well rest, recover so that you can come back to train at your best level of intensity and focus.

Granted, there are times I "feel" like not working out. But I know once I focus on my long term goal in mind, I start to feel the pump and surging inside me; or pschy myself up.

There are times that I feel soooo sore that I would just stop at 10 reps when I should do 12 reps. I would focus on one rep at a time and squeeze the muscles I'm working on hard and harder. There are times that I went to 15 reps. That's focus. That's discipline.

If you're doing what everyone else is doing, that's average or mediocre at most. Magic doesn't happen when you're just average. Magic happens when you go for that extra rep or two for youself. Most (average) people stop short of that extra rep where it could do the wonder.

In fact, when you're weight training, whatever you do in the first 2 or 3 sets for whatever number of reps is really preparing you for those last 2 to 3 reps. You get most of your results from these last few reps that fatigue or almost fail your muscles.

Far too many beginners (or returning beginners) quit on themselves when they're just about ready the tast the magic. The first bottleneck is typically month 3. This is the time when they finally get into some kind of training routine and start to see some results. It's a true test in their discipline.

You don't have to be 50% or 100% better then everyone else when you're working out. Just do 5% better. Persist past your desire to stop exercising.

Do a little bit more today. Do one more rep. Work out 15 minutes longer. Drink one more glass of plain, fresh water. Eat one more large bowl of salad (without a lot of dressing). And encourage one more person to exercise with you.

Success belongs to those who take the extra mile (or do the extra rep).

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