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In this video, we discuss the issue of stagnancy due to the lack of fitness goals. I find it silly to make a vague goal of "weight loss" or "getting stronger." Decide how much weight you want to lose and how fast you want to lose it. Set small weekly goals to lose a pound or half a pound, monthly goals of 3-6 pounds, and an overall goal. Or for getting stronger, do you mean getting a stronger bench press, a longer plank, or a faster 1 mile time? Be specific, and then tailor a program that will help you achieve those goals. If your goal is to increase your one rep max on bench press, but every time you bench you do 4 sets of 135 for 15 reps, you will NEVER get stronger. You must increase the amount of weight or reps to get stronger. If your goal is to do a 4 minute plank, you won't get stronger by doing 4 one-minute planks every day. You would need to increase the time in each set, or the frequency of sets.
As an example:
Week 1: Bench press 4 x 15 with 135 lbs Plank 4 x 1:00
Week 2: Bench press 4 x 16 with 135 lbs Plank 4 x 1:05
Week 3: Bench Press 4 x 15 with 140 lbs Plank 4 x 1:10
Week 4: Bench Press 4 x 16 with 140 lbs Plank 4 x 1:15
This is progressive overload, and it's the most effective way to build strength. What are your goals for 2021?
Looking for a personal trainer? Online training or in person for Tampa Locals, reach out to me! Connorblackmon@heroesfitness.org
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