Like many people across the world, I love to workout. Ever since I was 16 years old, I’ve lifted weights and exercised as a hobby. I may not always have the time, so I mold my workouts to meet my needs and goals at the time.
It’s not always easy. There are moments where I have to schedule in my workout like it’s a boardroom meeting. There are days where I can’t get in the workout I wanted, but it still works out by the end of my weekly routine.
I’m not in bodybuilder shape by any means, but I think I’ve come a long way in a reasonable amount of time. During the 2020 COVID lockdown I decided I was going to bulk up and put on some muscle. I started at 135lbs. After 3 months of dieting and training, I weighed 180lbs! As of now, I float between 190-195lbs. I’ll talk more about my methods below, but the fact is this: I couldn’t have done this without my secret weapon.
A fitness plan that I was mentally ready to execute and maintain.
1) Limit Your Excuses
Having a plan is great, but is it something that you’ve created to work for you? Or is it something you’ve scrapped together to hope for results? It’s easier to reach your fitness goals when you’re more aware of what you’re willing or unwilling to do. Otherwise, you’ll start to make excuses to stop yourself from starting or continuing your plan.
I’ll start with an example.
My Fitness Story
In the beginning while designing my routine, there were many resources that I could no longer use or acquire. Here are some of the hardships I faced:
- Gyms were shut down until further notice (Even when they opened back up, it still wasn’t great).
- Fitness equipment was hard to get. Very overpriced, high demand, low supply, low production
- Limited space. I was renting a small room and didn’t have much room to work out in.
Ideally, I thought that starting with bodyweight exercises and calisthenics would be a great introduction. However, that gets boring for me, very fast. Knowing myself, my behaviors, and the way that I like to train; I know that I enjoy lifting with added resistance.
So, I decide to buy resistance bands. In fact, I buy multiple sets of resistance bands (ones with the carabiner and the full loop bands). Starting with resistance bands allowed me to figure out how to navigate my routine under these new COVID conditions in such a small space. I have experience lifting and working out in a gym. Going in, I knew that I’m not going to be able to use the same level of resistance from free weights. However, by focusing my efforts on GETTING to my end goal rather than being deprived of resources, I’m able to achieve my goals much faster.
I didn’t spend a ton of money at first either. My introductory fitness gear cost me $60. $50 for two sets of resistance bands (at the time) and $10 for a good broom (I just used the stick for curls/rows). After progressing with the resistance bands for awhile, I began to expand my collection, adding in new equipment. I eventually purchased a pull-up bar, a weighted vest, adjustable dumbbells, and other weights.
TLDR; Dedicate To Yourself
Your fitness story will differ from mine. You may start at gym first or at a park with a friend. You may begin dieting first before touching exercise. That’s OK. The key point here, is to: Find solutions to problems you face instead of making excuses.
There will be times where there are exercises you can’t perform (or weight that’s too heavy). That’s fine too. Find alternatives or supplemental exercises to compensate for your inabilities.
Stay focused on the road to your end-goals and divide your goal into manageable steps (BE OKAY WITH DROPPING THE WEIGHT – EGO LIFTING GETS YOU HURT).
2) Identify Your Fitness ‘Behaviors’
While my latest bulk began in 2020, I started with something others may not have: experience. I’ve have put so many hours into working out and learning different exercises. I know various methods for making some exercises target certain muscle groups more directly. I’m more aware of my lifting form than a beginner would be and I’m able to maximize my efforts. These aspects are only a portion of what ‘identifying your behaviors’ looks like.
In short, this process should aim to answer two questions:
- What do my workouts normally look like?
- What changes am I willing to make to make them more effective?
When I workout now, I reserve an hour (sometimes a little more) for 6 exercises. I do a push/pull/legs split 3-4 days a week, then I have 1 day a week for conditioning (calisthenics/bodyweight training). Getting to this point took me about 1.5 years.
The Process At Work
When I started working out, I focused on one or two muscle groups like chest and triceps and molded my routine around those exercises. I remember performing various sets of push-up variations (no weight at first, weighted vest later) and flys or tricep extensions (with resistance bands).
My workouts would always run a little long due to my rest times – meaning my endurance was low.
There were exercises that I could not perform optimally due to injury (rotator cuff) or undertraining – like overhead press (I’ve made a lot of progress! 😤)
With this information, I was able to make changes to my routine to prepare myself for a better future. I made some changes to my overhead press motion and lowered the weight, strengthening my form and range of motion. I downloaded an interval timer app to help me manage my rest periods better – this way I’m not turning a 60 minute workout into 100 minutes.
Plus, I experienced difficulty taking in the amount of healthy calories for a bulk (plus, I’m a hardgainer – my metabolism is crazy (sorry, not sorry)). So I built a nutrition plan that didn’t add any additional meals, but a heavy protein shake and high calorie/protein snacks (like peanuts).
Without analyzing the way that I spend my time during my workouts, I would not have been able to maximize my efforts and gain strength, muscle, and mass in the short amount of time that I did. Meeting my goals required me to ‘know myself’ (hehe).
3) Plan Your Fitness Future (using the present)
At the time of me starting my (most recent) fitness journey, I already knew where I wanted to be. Further, I knew how to get there (I’ve been bulky in the past too).
However, EACH time I’ve put on muscle, I’ve been in different fitness environments.
The first time, I was in high school – There was a weight room and another area with cable machines. Optimal environment.
The second time, I went to a commercial gym – This is an easy environment to thrive in too. Stay consistent, show up, lift the weights, go home.
The third time, I used my parents’ home gym – Also an easy environment, but there’s a few more distractions. (Less resources, but good enough)
The most recent (fourth) time – I lived in a rented room, limited space, limited resources.
Despite these four environments being different (the first two are similar) I was still able to succeed. And it’s not because of my knowledge of weight-lifting, exercising, or special equipment.
I met my fitness goals because: I constantly use my current fitness level to prepare my future plans and routines.
This idea isn’t something I learned from a coach, friend, or anything else. Many trainers will educate you on this ideology, but it should just make sense.
Maximizing Your Plan
Let’s say, I decide I want to improve how much I can lift on overhead press. At this point, I begin training using my resistance bands. The movements/reps are difficult, but the more I do them the easier the exercise becomes with a certain level of resistance. Now, I want to move up to the next level of resistance band since the one I’ve been using is too easy. However, I’m unable to lift it properly and I risk injury; It’s TOO much resistance.
So I’m stuck between this band that has too little resistance AND the band that has too much resistance.
Situations like this help me mold my routines – It’s honestly what I think most lifters should strive to aim for. It’s identifying your weak points and working to erase them, so you can maximize your results elsewhere.
How did I overcome this situation (A progression plateau) ?
- Lower the level of resistance and perform the same exercise
- Determine if there’s a weaker muscle group along my triceps/shoulders/back that’s limiting me from progressing
- Strengthen the weaker muscle groups using a more targeted compound exercise OR an isometric exercise
- I’m going to choose another method to strength the weak muscles supporting my overhead press movement
- Go back and lift the comfortable level of resistance again after strengthening the weaker areas.
- I’m validating whether or not I was on the right track – If the exercises is dramatically easier, then my amended plan has paid off.
In practice, this process looked like this for me:
- Started w/ 20lbs of resistance (band) on overhead press
- 3 weeks later, attempted 30 lbs of resistance (free weights) on overhead press (this was rough)
- Knowing that I have a weak point, I substitute 1/2 of my overhead press sets (at 20lbs – resistance band) for pike pushups.
- 2 weeks later, attempt 30lbs of resistance (dumbbells) on overhead press again.
- If this movement is dramatically easier than 5 weeks ago, my plan worked. If not, I’m missing the mark.
By forcing myself to be aware of my current fitness level, dividing my progression into manageable steps, and making supplementary changes to my workout routine (based on progression), I’m able to feel better about what I’m doing. Mentally, I don’t have to worry about seeing physical results. I know those will appear, because I have mechanical results. I just need to be consistent and exercise.
Conclusion
Keep in mind, this post isn’t about a routine for getting big quickly or losing a ton of weight fast. This post is catered to help you decide how you’re going to create, meet, and maintain your fitness goals. I understand this may not work for everyone, but it certainly helped me and I hope that it helps you too. Happy lifting!