Goal Setting – The Map to Your Success

After finishing up with a client the other day, I was gathering my stuff and there was a woman who asked me how to properly perform an overhead triceps press with a dumbbell.  After showing her how to do the exercise, I asked her if she was a bodybuilder.  She looked at herself, looked at me, laughed and said, “NO!”  To which I responded, “Then why are you doing an isolation exercise?  Why don’t you train your entire body and focus on mutli-joint movements rather than single joint movements?”  It was obvious that she had no clue and merely followed what everyone else is doing.  The sad reality is that it is not her fault because the fitness industry and magazines have done a crappy job explaining how to get into great shape for years.

"Why are we doing this? I don't know, just smile and keep pressing!"

One of my good buddies and fellow strength coaches, Kyle Newell of Newell Strength was talking to me a few weeks ago and we spoke about how he and his athletes / clients never perform direct arm work and instead perform lifts which have a systemic effect on the body, like the Barbell Back Squat.  Do you want big arms?  Do squats and Chin Ups!  Wait a sec, no concentration curls or barbell curls with an arm blaster?!?!?  Nope, the squat will have a greater anabolic effect on your entire body than any isolation movement!!!

The squat will grow your arms better than any arm isolation exercise

What is YOUR goal in the gym?  How can you achieve it as simply as possible?  I can’t tell you how many times I have seen people in the gym for HOURS when they can spend minutes instead.  Either they are slaves for pain, don’t know any better (most likely) or simply think that’s what they NEED to do.  Don’t just go to the gym, do stuff for an hour and pat yourself on the back because you sweat, set goals and achieve them.

Here is my advice:

1)      Put down the newsstand magazine which is written for the average guy and average girl

2)      Find someone with experience who has what you want or knows what you want to know, ask them how they achieved it

3)      If their advice is simple then, implement it, if it is not simple, then keep asking around until someone with experience has given you a simple and effective answer

One more thing, don’t confuse simple with EASY!!!  Becoming a millionaire may be simple in concept, but it is also difficult in implementation.  Losing body fat is simple in terms of what needs to be done, but it is very difficult to actually do it.  Go for it, set a goal, make a plan to achieve and go crush it!!!

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One Response to “Goal Setting – The Map to Your Success”

  • Dude,

    We seriously have the exact same theories about training! I have not done a bicep curl in I don’t know how long! They are absolutely worthless like you said, unless you are a bodybuilder training for a competition.

    Compound, multi joint exercises are the way to go.

    I recently started doing deadlifts and I love them, although I may have overdone them one day and my lower back is sore not in a good way.

    Keep up the good writing.


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