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-Lift more often than you want to, lift heavier than you want to, run longer and harder than you want to, do more reps when you REALLY don't want to...Basically, do what you HATE more than anything the most, and do what you LIKE the do the least...
-If you are not a little nervous/anxious BEFORE your workout and didn't feel sick DURING your workout, most likely you are not training hard enough to get where you want to go.
-99% of people do not have the testicular fortitude or discipline to work hard and consistently enough to get the results they want...Don't be that guy. And if you are the 1% smile because everyone thinks you are on roids and are a genetic freak-and refer to you as such behind your back.
-Fuck 90% of Training Partners. Stupidity breeds stupidity! most partners spend more time talking about BS and screaming worthless false encouragement than actually making you better. If you need a spot, ask the 90 lb PT walking around doing nothing, otherwise grow some balls and get it done alone.
-Every time you stick food in your mouth or choose the weight for your next set ask yourself, "Will this make me better?" Then act accordingly
-it is tough to out Diet pansy training, and it is harder to out train a bad diet...Do both or none, it is that simple.
-People worry too much about small stuff when the big stuff is not in order. This stuff is not complicated...grow a pair, don't eat bad, and get just a little bit better each training session
Also, make something break inside your head that allows you not care too much about what others think or say will work and just simply put in that hard work on the compound lifts...as heavy as you can and often. Taking very little rest between sets, and keep your diet as clean as you can.
If you were just to do this for a few years, anyone would be astounded at the results. But most people simply do not have the ability or mental fortitude to get in and grind it out day after day, beating their log book each workout...it is what separates those who "want to" for those who "Do". Be the latter.
Excuses are funny little things. We will create, brood over, and build up these little monsters until they seem so air tight that any other possible option just seems to be absolutely ludicrous. Our rationalizations become so embedded in our thinking that soon, we are convinced that not only is it a smarter idea, but now we DESERVE the break!
Just remember that there are plenty of other people out there who ARE making the right choices and taking the high road each and every day who, more likely than not, are facing much tougher trials than you.
Sometimes using excuses can be fun, but the problem is that, by choosing not to adapt to our situation, what we have really done is just mentally set ourselves up for failure, not only now but also in the future.
By essentially rewarding yourself for coming up with such a great excuse, rather than coming up with such a great solution, you are laying down neurological pathways that make skipping your hill sprints, slouching on those last two reps, or choosing the leg press over front squats seem completely rational. And in doing such, you build a positive association rather than creating a negative one. This, in turn, will make it more likely that you will repeat said pansy behavior.
The same rings true in all walks of life. Those who survive and succeed in the business world work hard, overcome obstacles, and just simply get it done when others say it cannot be done.
Marriage is another example, how many couples make it to their fiftieth anniversary without a substantial amount of hard work and determination to find solutions to their problems? Discipline and making the right choices pay big dividends in the end.
Why would seeing gains in the gym be any different? We have become "too" educated on so much of this stuff that we forgot the three biggest principals that make the biggest difference...
A. Work you ass off
B. Feed your body the foods it need to repair itself
C. Do this more consistently than not
Simply put...if you add "A" + "B" + "C" it will always = The gains you want...if you are giving ANY reason shy of the fact that you lost all of your limbs in Iraq, you need to look at yourself and say, "Am I being a Pussy?" Hell, even guys who have lost limbs are getting it done...What is so special that holds you back?
The sheer fact that you are reading this proves that you are safe, wealthy (In relation), you have food, you have an education, can breathe and are healthy enough to train. WE ARE ALL truly blessed, much, much more than a LOT of others in the world.
It truly is sickening that in a situation this beautiful, we still find it easier to only see the worst in it.
It would seem we think it more comforting and fulfilling to whine and cry about what we can't do or possess rather than embrace the things we CAN do and ARE able to possess...
People, we are BETTER than that! Act like it!
This applies to everything in life, but please stop defiling our beautiful training with worthless excuses of why you can't do something!
Survivors of this game of iron, and this game of life for that matter, are people who, rather than blaming their failures on others, take responsibility for their own actions and decisions. You are NOT a victim! If you skipped your deadlifts and conditioning because your boss made you work late...Do it afterward, or early the next morning, It's your choice, which, if you miss out on your training, it makes it YOUR fault!
If you didn't prepare your meals for the week because you were too busy catching up on episodes of Family Guy while hungover ...It's YOUR fault! If you have been getting to the gym like you should, and have been eating the way that you know how, and now find yourself getting more attention from that hot bartender you are secretly stalking...guess what? THAT'S YOUR FAULT TOO!
The only difference between the person you are now, and the person you will be five years from now, is the collective mass of the choices you make.
Take the wheel and stop letting other situations and people dictate who you are.
What you receive in this world is directly correlated to what you put in, and if you are not where you want to be in your training, life, job, or relationships; grow a pair, take some responsibility and MAKE A CHANGE. Those who are not willing to do something about their situation automatically forfeit the right to bitch about it.
Success is a habit, unfortunately so is bitching out. If you are cutting out those last few reps of squats, or not getting in your energy systems work, or just plain ole' sucking at life, you are teaching yourself you continually repeat those actions again and again. Break the cycle, stop making excuses and just get out there and get it done.
YOU ARE NOT A VICTIM! The world does not owe you anything, and there is not an automatic guarantee that you will not stumble, face pain/injuries, and be looked at as being different in a bad way.
We are part of a hedionistic culture, one that celebrates taking the easy road and choosing the path that is most followed. But if doing what we do was easy, everyone would do it! If you get to the top level of anything you strive for, in a way that you can be proud to tell you children about, I will bet you will see a path of hard work, blessings, and hard choices correctly made in your wake.
But those decisions start NOW, not later today, or next week, right NOW. If you read this and choose not to make any changes in how you are looking at your situation and the decisions you make in your life, I simply do not know what to tell you. Maybe it's not the right time for you - or maybe you're a lost cause (this is 4chan after all) I've witnessed some truly inspiring and original things here over the years, but such things are far and few between these days.
Just know that the decision cannot be made for you. It is 100% yours.
You will never be able to control your circumstances, or the rough breaks that you have to take in life. But you can control you attitude about those things and CHOOSE how you will respond.
Being disciplined and living your life by a certain code is just like being lazy...the more you practice it, the more it becomes ingrained in you. It becomes part of you. If you are not making the correct small decisions, such as what you put in your mouth, how you react to annoying people, or how you choose to spend your money; than how could you ever expect to be trusted to take the higher road when really tough decisions stand in your way?
Your reactions to the daily, small, everyday occurrences are building a character inside of you. It is up to you every hour of every day to decide whether you will feed the weak, lazy, detrimental side of yourself and make it stronger; or if you will constantly strive to be better and challenge yourself, sacrificing so that tomorrow you will be better than you were today.
Either way, you will become the collective mass of these decisions, and whichever side you are feeding is sure to begin to raise it's head everyday actions.
However, if you continually choose the correct path time and time again with the little things, when a big challenging monster comes along, you wonâ??t have to think twice... You will already know what kind of person you are and what you stand for.
For a person with character, the decision has already been made.
Discipline, perseverance, and valor come from a hard earned place.
Always Choose the Challenge:
Step back and take a good hard look at your life. Where are your weaknesses? What are you afraid of? What things do you hate to do most of all?
You need to identify these wraiths and choose to face them regularly. That may mean going to a cookout where your favorite foods are all over the place, but you choose to overcome and eat what you are supposed to. Or maybe you need to let a spider crawl all over you. Maybe it's letting a loved one go...
The noun itself doesn't even matter. Once you have beaten one of these, a new one will pop up. It is inevitable, there will always be something... The important thing is to look at whatever it is dead in the eyes and say, "Not today...today I own you." And take your power back!
For whatever reason, you have given these things a complete irrational control over you. It is just like in middle school when someone made fun of you...the words can only have the power that you allow them to have.
By quitting, being scared, or just giving in, you give power away from yourself and give it right to the thing you dread most. Nothing can hurt you, nothing can scare you, and nothing can make you quit...except for yourself...
You need to immunize yourself against such things. There may be things to be afraid of in this world, but puking during your last set of squats isn't one of them! Rise above!
Discipline for disciplines sake is never a bad thing, and it is the only way you are going to be able to excel in this world.
Learn to be comfortably uncomfortable...great people thrive in these situations.
Your word needs to be your bond! And your actions should not conflict with the mass of junk that pours out of your mouth!
Do not waste your precious time and energy on negative people or things that hold no value...Take your time making your decisions. Hell, take time before you open your mouth!
Weigh out what is in front of you against your character and who/where you want to be. If these things do not align, don't do it. Get educated on all aspects of the decision. If you don't have that kind of time, get as much hasty information on it as you can. Even if it is asking the guy next to you.
Way too often anymore you are making decisions for the sake of someone else's feelings or your own popularity... Don't do that! In doing that you have agreed to do things that you never had any intention of following through on. Life is not a popularity contest.
If you have built a character of choosing the high road on the small things, than you know the right thing to do and how it should be done. When you decide, your "yes" should be yes and your "no" should be no. There should be no questioning it, not from you or anyone else. Everyone who knows you should understand that when you make a decision it was made with a great amount of thought and consideration.
Just remember that once you have said it, you can't take those words back...They are out there forever...
If you have decided to do something...even if you have only made a deal with yourself...than you better follow through! Making your decision was the easy part, being committed and seeing it through to the end is the hard
This means no whining, no complaining, no excuses...
If you agreed to help a friend move into his apartment---on the sixth floor---and all of the elevators are broken---Then it is time to strap that extra large fold-out couch onto your back and get to work. You both know it sucks, opening your mouth to cry about it doesn't make it any easier and just makes you look pathetic.
Possibly more important is a commitment you have made to yourself. If from the cozy confines of your bed you told yourself, "I'm going to run 15 hill sprints today." But you are now looking at the contents of your lunch spewed across the asphalt after number 12...well now you have just created a puddle of a hurdle to jump over as you finish your last three...
For some reason we believe that a commitment to ourselves is ok to break because it wasn't voiced aloud and no one will know about it...That is BS and you know it. The word you keep to yourself is all about how much you respect yourself, and more importantly, what were your motivations for either quitting or pushing through...If you quit and don't hold your bond to a set of sprints because they made you feel sick, how are you ever going to be faithful to your family, country, or anything else you commit to?
If you feel the urge to give up slowly rising inside of you, face it with the question, "What is going to make me better today? Quitting right now, or tempering myself through this fire?"...What you choose is who you will become.
You are building a whole lot more than muscle in the gym...you need to understand this.
If it was easy everyone would do it.
Very, very few people are born good at anything. Some may have been blessed with some natural physical attributes, but even these people became proficient through sacrifice, discipline and practice.
Once you have made a decision and committed to accomplish any goal in your life, the only way to get there is through hard work and quality reps...
The point is to have a single minded focus on the things you want. And sacrificing the time and effort involved is the only way you will get there. Besides, if you are going to do something, you might as well be the best at it.
Also, be patient! No one becomes good overnight. If you want results faster, use your time more wisely. Work on your recovery, read about your activity, and plan better ways to achieve your goals...
In regards to weightlifting, it may not behoove you to do MORE per se, but you can always strive to make every rep perfect, push further each workout to beat your logbook every time, and spend your downtime refueling with the proper foods and spending time foam rolling and doing mobility work...there are always more ways to improve the things you are focused on.
You have been spending too much time being lazy and procrastinating that could be spent getting better.
You were made for more than you are showing...Act like it!
Once you have made your decision, committed your hard earned time and attention to it, have been disciplined in practicing and using your time wisely to achieve your goals, then it is time to start taking pride in all that your hands touch.
This does not mean strutting around bragging about how awesome you are. It means that NO MATTER WHAT you commit to doing, you do it with 100% of everything you have.
If you despise your job---quit... If you are too much of a baby to quit and you are coming up with fifty lame excuse of why you can't, then I offer you this...Be the best at it...
Do you hate squats? Do them three times a week for the next six weeks. See what happens.
Instead of wishing every second you could be somewhere else or doing something else, embrace whatever is in front of you and fully give your all to doing the absolute best you can possible do. Apply this to all aspect of your life.
If your hate of washing dishes is compounded by your missing of your favorite re-runs of Spongebob SquarePants. Make a decision and choose to be right in the present moment with those dishes. Wash every single one to the best of your ability. Don't rush through it. Take pride in what you are doing; strive to wash dishes better than you ever have before. I can guarantee you will enjoy the job more, and you can at least look back and know that you took the high road and can hold your head high, not being ashamed of something you were entrusted with.
You know how many paraplegics would kill for the opportunity to do that last set of squats? Or how many starving kids would do anything just for the scraps you are washing off those dishes? Wake up man! See what is in front of you and take advantage of it!
From the moment you awake until the moment you fall asleep you are bombarded with choices. Some will be simple, others will seem impossible. The sheer fact that we get so many decisions to make is, in itself, staggering. Look at it as a blessing and stop feeling so sorry for yourself.
Destinations are great, but the journey is where you will forge your character and become who you want to show up as.
Don't neglect the small things everyday that can make you better.
Face your fears and dreads. Take back the power they have stolen from you.
Let your word be your bond, and once you have committed donâ??t waiver.
Anything worth doing is worth doing right, and everything you put your hand to should be autographed with the excellence and discipline of your character.
If you can live your life like this, not a moment of it will be wasted.
A long time ago someone much more intelligent than you once said, "If you ever find yourself in a rut, you had better start climbing out; because the only difference between a rut and a grave is the depth." I fear it is time, my friend, for you to start climbing... SO GO!