Today, I managed to lift significantly more than I have in the past. I managed to upgrade my squat to 365 pounds, my bench to 275, and my deadlift to 405. Ultimately, that puts me at 1045 total pounds across the 3 lifts.
Here’s a couple things I did that I think helped me be successful at lifting.
- I did a lot of farmer’s carries and went on long walks. This resulted in my squat improving as my back muscles were exposed to low grade tension. I remember reading somewhere that time under tension is crucial to getting stronger. So, when lifting, it may be important to do a lot of reps.
- I slept more. I spent much more than 7 hours a night in bed. When I got my fitbit, I realized that I sleep a lot less than I had anticipated. Between getting up a couple times at night, I didn’t realize that it was seeping into my sleep, which ultimately decreased the muscles I was gaining.
- I ate TONS of protein. I started drinking 2-3 protein shakes a day, and worked out nearly every day for at least at hour, making sure to do some cardio every single day. This helped my muscle fibers grow, and allowed for the fuel to progressively overload.
- I drank lots of caffeine. I’m not sure exactly how helpful this is, but I’d often pound a Ghost Energy drink before I worked out. I noticed that the caffeine helped me with motivation.
- I tried to visualize myself myself succeeding before I work out. This helps me avoid complacency, as I recognize the health benefits that come from successful workouts.
- I spend time stretching so I don’t accidentally injure myself. By avoiding injury, I’m able to work out more often, and get stronger.
- I had fun working out. I listened to podcasts and did things that made me eager to work out. I made it so that I loved engaging in the activity, so that I would keep it up as a habit.
Is there any things you’ve done that helped you get there? Any information you want me to share?
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