How to get stronger every single day and evolve.

Do you find yourself doing the same exercises at the gym and not getting any stronger?

This was me for the past few years. I would go through the motions using a Push Pull Legs split and would always stick to the same rep range and the same weight, pushing just shy of failure. My intensity was higher than the average gym goer and I was consistent.

So why didn’t I get any stronger?

I was not setting a clear goal and I was just going through the motions to get my exercise in. By not setting a clear intention of where you want to be, you will not achieve that result. This applies to all areas of life.

Here is what you should do before going to the gym.

Know where you are at

You must know exactly where you are at. What is your maximum weight for bench press, deadlifts, squats etc in rep ranges 6,8,10,12,15,20,25?

Write this down.

Before you go to the gym, set a clear intention that you will increase this rep range for the weight.

For example if the best you have done is 100kg for 10 reps, today aim for 100kg for 12 reps. Just by writing this down you have mentally committed and your body will push out these 2 extra reps.

Guess what — you now have a new personal best for this rep range.

Doing this consistently each time will benefit you exponentially — you will build strength and hypertrophy like you have never seen before. Obviously you won’t hit a personal best every time, however from experience, just by mixing up the rep ranges, you will be hitting personal bests 70% of the time.
Even if some days are failures, this provides a good understanding on where your edge is.

Continue to live near this edge and observe your self evolve. This same fundamental concept can be applied to all areas of life

The gym now holds a sense of fulfilment. You are no longer going through the motions but have a clear path for growth and competing to be a better version of yourself.

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