Writing Your Success Story: Strength

We all have our reasons for going to the gym. Or at least we have reasons why we know we should go to the gym. You might even go through the process of writing down a specific, attainable goal that you consistently work towards.

 But how do you know if you've made any headway?

If you're going to write your own personal success story, you need definitive proof for yourself and all those who care to know that you've moved away from where you were and closer to where you want to be. This next series of posts will be about what you should be measuring in the gym to keep track of your progress and how you can go about it.

Hint: your goal should look a lot like this. Including the beard. Yes, you too ladies.

Goal: Get Stronger

It's a small wonder that even in 2013, where a strong back doesn't have nearly as many career advancement opportunities as a strong background in database management, strength is still a hugely valued attribute. What's even more surprising -and awesome, in my opinion- is that it's not just limited to rage-fueled jocks anymore; geeks, girls and geeky girls are finally inching their way into the iron game and finding their place under heavy weights.

But it's not enough to just show up at the gym and grunt, though grunting will account for most of your success.

Attained by: getting stronger in three big lifts, over the course of three months. 

Pick three big, multi-joint lifts, and try to improve your numbers in these lifts over the course of three months. Pick whatever three you want, but follow these guidlines:

-You should pick lifts that cover your entire body

-You should be comfortable with and have excellent form on these lifts

-You should pick a rep number to quantify your improvement. Said better, you should decide if you want to improve your 1 rep max, your 2 rep max, your 5 rep max, etc. I personally dislike 1RM's because they encourage bad form and are heavily influenced by outside factors; I like 3 reps, because ego is less of a factor and you'll get more training stimulus by keeping the reps slightly higher.

Here are some ideas for your big three exercises:

Back Squat, Deadlift, and Bench Press

The classic powerlifting combo is popular for a reason. A bit low-back intensive, but with the added possibility of getting involved in a growing sport.

Bench Press, Chin Up, and Front Squat

This is a great combo for anyone whose back can't handle frequent back squats and deadlifts.

If physique is a secondary goal, you should aim to be really good at chin-ups. If you're getting better at chins, it's either because you're stronger or leaner or both. I have this theory that for as long as you can do 10 honest, all-the-way-down, all-the-way up chin ups, you'll never be out of shape. And if you can do 3 chin-ups with 100 lbs of external load, you get your beast card in the mail within 5 business days.

Hang Power Clean, Push Press, and Bulgarian Split Squat

Are you an athlete? Whether you're on your high school football team or just play pick-up basketball every Thursday, you need two things specifically in addition to your other gym goals: power and single-leg strength. I like the hang version better than the pull off the floor, simply  because you don't get a whole lot of added power compared to the increased risk. The push press is a great way to get crazy upper-body and core strength without destroying your shoulders, and....no, really, the push gets the bar out of the "danger zone" as far as your shoulders are concerned, even when you use more weight. And the bulgarian split squat can be loaded up like few other single leg exercises.

Putting It Together

Strength is a goal that benefits with a lot of rest, so go with lifting 3-4 days a week. Here's how you would divvy it up, using the powerlifts as an example:

 3 Day Split, 3 RM Goal

Day 1

A- Back Squat: work up to a heavy triple over the course of 3-5 sets

B1- Deadlift assistance exercise (Romanian Deadlift, pull from blocks, deficit, etc.): 3 sets of 6

B2- Upper body pull:  3 sets of 8

C - Abs, your choice

Day 2

A- Bench Press: work up to a heavy triple over the couse of 3-5 sets

B1- Squat assistance exercise (Front squat, squat w/chains, overhead squat): 3 sets of 6

B2-  Glute work (hip thrust, glute bridge): 3 sets of 8

C- Abs, your choice

Day 3

A- Deadlift: work up to a heavy triple over the couse of 3-5 sets

B1- Bench assistance exercise (close grip bench, floor press, board press): 3 sets of 6

B2- Upper body pull: 3 sets of 8

C - Finisher: Max reps of Bench and Back Squat with 60% of your 3RM from this week

Stay on this program for 3 months and try to add 5 lbs to your 3 rep max every week.  Provided you're doing everything mostly right outside of the gym -eating enough calories and protein, getting enough sleep, drinking water, getting sleep, avoiding excessive alcohol consumption, sleeping for the love of God- you'll be well on your way to being a modern He-Man. Or She-Ra. 

Want to Get Started? Try Showing Up

"80 percent of success is showing up" - Woody Allen

I don't know about you, but when I need motivation to throw some iron around in the gym, I always turn to the wise words of Woody Allen. Sometimes. Once. Anyway, I like that quote.

Nowhere is this sentiment more applicable than the gym. If you come to the gym on a regular basis -I'm talking, 3 days a week for 3 months or more- and do something, you are on the right side of in-shape. You might still be overweight, you might still be using the lightest dumbbells on the rack, you might still be scorekeeper for every pick-up basketball game you are a part of, but I would bet my favorite Adidas ClimaTee that you are not "need-a-doctor, never-take-the-stairs, cholesterol-higher-than-your-credit-score" out-of-shape.

But it starts with walking through the door. You will lose weight or gain weight or get stronger or get faster one way and only one way: bit by bit. You're building a tower on top of quicksand, and if you take too long adding to the top it's just going to sink underground.

Show up. Here is how you do it:

1. Set a goal, and let the world  know. If you want to bench 225, that's a Facebook post you should be making every bench day. Write your current weight on the top of a sheet of paper on your fridge, your goal weight at the bottom, and a weekly weigh-in that hopefully bridges the gap between the two.

 2. Find a gym or buy some equipment. In all honesty, unless you have friends or a favorite trainer to influence your opinion, the most important aspect to look for in a gym is convenience. Your facility should be close by, or on the way home from work. A thirty minute drive to a gym across town is a great reason not to go. Failing that, spend $50 on a pair of adjustable dumbbells; they're really all you need to get started.

3. Have a game plan. I meant it when I said that doing something was good, but having a plan is the way to go. A plan could be:

-Tagging along with a friend who knows what they're doing. Anyone worth their gym socks is happy to show a newbie the ropes. This is how I got started as a fat kid in high school, and I've shown up ever since.

-Google "beginner program" and stick to it. Stick to reputable sources (Men's Health, Shape, Bodybuilding.com, etc.), but pick one.

-Get a trainer. <shameless self-promotion>This is by far the best option, especially if they've earned their stuff from, say, the University of Kentucky and the National Strength and Conditioning Association and have a fondness for teal. The traditional in-person trainer can provide instant feedback and correct your form, all the while yelling at you to do, like, two more reps. Or, you could try out that new-fangled online personal training, where a trainer sends you a personalized program via the internet and provides an online training log and email feedback so that both of your can keep track of your progress. </shameless self-promotion>

Fitness really is one of those life goals that rewards you for diving right in. But you have to show up and give it something as often as you can, else the fickle bastard will leave you to decay at the bottom of a flight of stairs when the elevator is out.

Go forth and lift heavy things. We're saving you a spot.