Daily Archives: June 29, 2017

How to make progress, part 1: Specificity

It might seem obvious that needing a goal is key for making progress, however there are a lot of people who fail to set one, especially a specific one with trackable numbers.
You might there of people saying things like:
“I want to get bigger.”
“I want to lose weight.”
And so on.
While those are goals they’re not specific ones, and you’ll no doubt hear of people who never set specific goals because they don’t need to, however you’re not one of those people (the genetically gifted or PED users), you need specifics to make progress.
Having a designated goal based on a number will allow you the opportunity to reverse engineer your path to it and help you set weekly targets and the necessary steps to success.
Take this example:
Goal – Bench Press 140kg
Current standard – 120kg bench press
Required progress – 20kg increase in strength
Time frame – 12 months 1-1-17:1-1-18
Looking at this you’d be able to see that you will need to add around 1.6kg per month to your bench each month.
You will also then be abel to establish the correct training periods necessary to achieve this goal (Hypertrophy, Strength, Peaking etc). Wether this is hitting absolute weight increase on the bar, rep increases such as taking your current 3RM and making it your new 6RM, total increased volume and so on, you can plan out clear route for progress.
Now I don’t care who claims they don’t need to do this because almost every successful athlete in the world of strength sports trains this way and the reason for it is simple; it works.
In short, having a specific goal will help you actually achieve something, without one you might progress, you might not. The overbearing amount of people int he gym who don’t change their body composition, incase strength or achieve anything is proof enough, it’s up to you to decide if you want to be one of them or one of the successful ones.
Part two will be overload.
Until then, write down your goals, be specific and make a plan.

Leave a comment

Filed under Fitness, Nutrition & Health