welcome to the gym

Time to Get Huge

All in. Its balls to the wall. The Gym is one healthy category of several that all play a big part with our gains. When you get in here, it is all-focus time. Full clarity. Block everything else out. Leave it all outside the door. As you give proper attention to each other category of Few Commit, your power and focus in the steel mecca we call the Gym will get better, and better.

Upon Arrival

Prepare the mind

So you've changed into gym clothes and taken your supplements, there is still one more thing to do.

2-Minutes of Quiet Time or Prayer

Just 2 Minutes. Clear your head so you can focus on your workout.

IMPORTANT: Quality Bluetooth Headphones.

CRANK UP THE VOLUME, and BEGIN!

SETS, REPS, WEIGHT, & PAIN THRESHOLD

This section explains the method and mentality

This will be similar for every exercise.

Actual exercises are at bottom.

NOTE: Pain Threshold Key

No Pain.

Feeling it.

Pain.

Want to
Stop.

Full on
PAIN.

Set 1

Objective: Find the weight for your current muscle state that allows you to "just barely" be able to get 13 reps.

Example will be starting with 25 lb dumbbells.

13 Reps

Set 2

50 seconds - 60 seconds REST between sets.

How Much Weight: 30 lb dumbbells.

How Many Times: 10 Reps

NOTE: If its not HURTING in the red and you can do more reps, then do more, then correct the weight.

Set 3

The pain in the red gets more intense with each set.

How Much Weight: 35 lb dumbbells.

How Many Times: 8 Reps

Set 4

How Much Weight: 30 lb dumbbells.

How Many Times: 8 Reps

Set 5

How Much Weight: 25 lb dumbbells.

How Many Times: 10 Reps

Set 6

How Much Weight: 20 lb dumbbells.

How Many Times: 13 Reps

BURN OUT!  Go ALL IN!  FULL PAIN!!!

FIRST: Initiate Blood Flow

I do 50-60 push ups first, to get blood flowing into the muscles and wake up my heart.

Grab "light" dumbbells for what you're used to, and rep out 20-24 reps. 

SECOND: A Warm-up Set

NOW BEGIN!

Bicep day example

Bicep WORKOUT

Exercise #1

1st Set:  13 reps  |  25 lbs
2nd Set: 10 reps  |  30 lbs
3rd Set:  8 reps    |  35 lbs
4th Set:  8 reps    |  30 lbs
5th Set:  10 reps  |  25 lbs
6th Set:  13 reps  |  20 lbs

Dumbbell Curls

For each workout (today is biceps), you will do 6 exercises. For each exercise, you will do 6 sets.

Exercise #2

1st Set:  13 reps  |  25 lbs
2nd Set: 10 reps  |  30 lbs
3rd Set:  8 reps    |  35 lbs
4th Set:  8 reps    |  30 lbs
5th Set:  10 reps  |  25 lbs
6th Set:  13 reps  |  20 lbs

Concentration Curls

Exercise #3

1st Set:  13 reps  |  25 lbs
2nd Set: 10 reps  |  30 lbs
3rd Set:  8 reps    |  35 lbs
4th Set:  8 reps    |  30 lbs
5th Set:  10 reps  |  25 lbs
6th Set:  13 reps  |  20 lbs

Incline Curls

Exercise #4

1st Set:  13 reps  |  25 lbs
2nd Set: 10 reps  |  30 lbs
3rd Set:  8 reps    |  35 lbs
4th Set:  8 reps    |  30 lbs
5th Set:  10 reps  |  25 lbs
6th Set:  13 reps  |  20 lbs

Preacher Curls

Exercise #5

1st Set:  13 reps  |  25 lbs
2nd Set: 10 reps  |  30 lbs
3rd Set:  8 reps    |  35 lbs
4th Set:  8 reps    |  30 lbs
5th Set:  10 reps  |  25 lbs
6th Set:  13 reps  |  20 lbs

Hammer Curls

Exercise #6

1st Set:  13 reps  |  25 lbs
2nd Set: 10 reps  |  30 lbs
3rd Set:  8 reps    |  35 lbs
4th Set:  8 reps    |  30 lbs
5th Set:  10 reps  |  25 lbs
6th Set:  13 reps  |  20 lbs

High Pulley Curls

My Past Mistakes in the Gym

Playing "Catch Up". I missed some days in the gym. When I go back, I hit every body part trying to catch up. Nothing gets sore, and now I have just wasted another day, becoming further behind, giving me debilitating negative self-talk.

Being Rushed.  I get to the gym leaving myself only 45 minutes so I have an A.D.D. mentality not properly training any muscle. Rushing through and going through the motions fast. Slow down. Give yourself 60 - 90 minutes. Focus. Do the 5 minutes of meditation before you start to lift. Get into the pain, and enjoy it.

Doing "Just Enough". I have gotten complacent, forgetting that this should hurt, suck, and be largely uncomfortable. Go deep into the pain and discomfort, then push further.  If its not hurting realize it and fix it quickly, so you do not waste weeks in the gym not growing.

Lifting too heavy.  This is not a YOU show, nobody cares (yet). Let them judge you by how you look, not how much weight you put up. If you are grabbing the bigger weights before you are ready, you won't shred muscle, even if you can put it up 6-10 times.

Thinking I knew it all, therefore not trying anything new. You might be doing all the right things and growing. Just know, that some day it will be good for you to change a few things and add some to the routines to trick those muscles and keep growth happening!

ONE MUSCLE PER GYM SESSION

Three days per week I go to the gym twice per day.

So I may do Biceps in the a.m. and Triceps in the p.m.

if you have 1 hour to give to the gym,

use that time and strength to slay 1 muscle--don't divide your energy into two muscle groups and then get neither sore.

Triceps day will be the same drill. 6 different exercises, 6 sets per each.

SAME with shoulders day, back, chest, and legs day.

A coach is a huge help

And there's no shame in it. People brag about having coaches these days.

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