Setting Goals in the Gym

[PillarofBalance]

We typically will ask a person here when they propose a cycle or training program or even just in an intro thread - "what's the goal?" The answers of course vary as all goals should be very individual. I think most frequently what we see though is "I want to gain 10lbs of muscle drop from 20% to 10% BF, squat and deadlift over 5 and bench 315 for reps."

Now what is so bad about that? Shoot for the starts right!

Not quite. Your endgame can be lofty, but let's talk about how to set real goals and how to frame them.

First - all goals should be positive. "Not eating poptarts intra-workout" is a lousy goal. Not because poptarts are delicious, nutritious, anabolic and anti-catabolic but because you framed it negatively. Removing the word "NOT" from that goal is one way to make it positive; however, you're still eating something you apparently don't want to eat. Substitute it. Instead, maybe say - intra-workout I will have a bcaa dextrose drink.

Second - You need to set a time frame! I have fallen into this trap. I had a goal of tipping the scale at 300lbs. Along the way I would divert from that goal from time to time because my blood pressure would go up, or I would feel fat and my pants didn't fit, or I couldn't tie my shoes. Those diversions happened because there was no day on a calendar anywhere that said "you will weight 300lbs today." After recognizing this fact, I got back to it with a date 1.5 years out. I fought thru every issue that came my way - blood pressure, I cut sugars and sodium and took cialis - Couldn't tie my shoes, so I bought slip ons - getting too fat, I bought new pants. Eventually I reached 287 and my wife was going to kill me and had to bail on it. But at least I understood at this point that with an end date you have some pressure and accountability.

Third - Be realistic! If you bench 185 for 2 sets of 5 on "chest day" stop talking about benching 315. Evaluate your training program to see how you can progress to the next benchmark in manhood - like say 225 for a double. If you don't understand periodization or programming in any way, ask here. There are several guys on this board that can get you where you want to be.

I'm curious to hear how some of you set out your goals...

 

[Pinkbear]

I set all my goals low. That way I will always reach them, and never be discouraged

 

[HydroEJP88]

I seem to always set my goals a little higher than my last pr or whatever the circumstances are.

Like my last deadlift pr was 475, so now I want to get 500, ect

I'm finally weighing just over 200 pounds after months of heavy weights and a lot of chicken and greens. It's been a rough few months, was getting burned out on eating so much but it was nice to see that 204. The best part about it is that I haven't been taking any protein powder or weight gainer, it's just sitting on my bedroom floor. Money well spent right lol

 

[PillarofBalance]

I set all my goals low. That way I will always reach them, and never be discouraged

We aren't talking about women pinkie...

 

[PillarofBalance]

I seem to always set my goals a little higher than my last pr or whatever the circumstances are.

Like my last deadlift pr was 475, so now I want to get 500, ect

I'm finally weighing just over 200 pounds after months of heavy weights and a lot of chicken and greens. It's been a rough few months, was getting burned out on eating so much but it was nice to see that 204. The best part about it is that I haven't been taking any protein powder or weight gainer, it's just sitting on my bedroom floor. Money well spent right lol

So phrase your deadlift goal using the method I gave above...

 

[ECKSRATED]

I want to deadlift and squat 700 some day. How I will get there is having u guys tell me what to do.

My deadlift sucks and today I started my program from pillar and finally realized why it sucks so bad. Because i wasn't pushing myself hard enough. I had back pumps so bad today i actually wanted to hang myself from the pull up bar but couldn't get off the floor. Lol. But I pushed myself to finish my planned training and now I feel good about it. If this is what I have to deal with every Tuesday on deadlift day to reach my goal then I will happily do it, with some whining of course.

 

[Rumpy]

My goal is to lift more than I did last time

 

[trodizzle]

My goal is to look good naked.

 

[Fsuphisig]

My goal is to reach 315 bench within the next month. I plan on doing this by following the simple 5/3/1 method and adding 10 pounds to my totals each month, last max out was 300 flat so I'm cheating a little bit lol also to gain 10 pounds this summer, I plan on doing that by tracking calories through my fitness pal and striving to be over 3000 each day of clean food (hard Cuz im on addy to study for law school). Last goal is to get back to sprinting and sports (torn acl) , I'll do this by the end of summer by continuing physical therapy no matter how much it sucks and hurts

 

[#TheMatrix]

My goal is to spend as much time as i can with my daughter and lifting in between feedings.

Shell have her own play area in my gym soon...

 

[Joliver]

You'll need to plan out your goal with incremental milestones so that you can monitor your progress along the way.

 

[grizzldsealpoacher]

To set a goal is my goal. I have always done so well with a mission however breaking through the newb phase of strength going to the next level takes more dedication then I feel I am willing to put fourth . I know the next step is to step on the platform, pick a meet pay for it stop drinking program and diet correctly and put some hardware on the shelf . I go through this battle often with myself weighing pro's and cons . Pro I will finally prove I can do it , con I have to stop drinking . Pro I will will progress in the science of strength ie learn new techniques tighten up my form become more educated in my progression of lifting. Con its the summer and there are many times to drink eat and be merry. Con I have a serious issue with not having a goal I feel like my lifts are flat I am not progressing and just hanging in limbo doing the same old shit . it goes on and on so I am just here hanging in limbo until I get serious about something again .

 

[HDH]

You'll need to plan out your goal with incremental milestones so that you can monitor your progress along the way.

I couldn't agree more. I set goals within my goal.

Each smaller goal met brings me closer to the main goal.

It also helps to keep me focused.

H

 

[curtisvill]

To set a goal is my goal. I have always done so well with a mission however breaking through the newb phase of strength going to the next level takes more dedication then I feel I am willing to put fourth . I know the next step is to step on the platform, pick a meet pay for it stop drinking program and diet correctly and put some hardware on the shelf . I go through this battle often with myself weighing pro's and cons . Pro I will finally prove I can do it , con I have to stop drinking . Pro I will will progress in the science of strength ie learn new techniques tighten up my form become more educated in my progression of lifting. Con its the summer and there are many times to drink eat and be merry. Con I have a serious issue with not having a goal I feel like my lifts are flat I am not progressing and just hanging in limbo doing the same old shit . it goes on and on so I am just here hanging in limbo until I get serious about something again .

I feel your pain brother. There is always something out there trying to distract us from our goal. It is not until that goal becomes important enough for us to look thru the distractions, stay focused, and persevere that we are able to achieve them.

 

[DieYoungStrong]

I want to get more pussy then Bundy and out drink Yaya.

I'm pretty sure I get more pussy then Bundy now, unless paying back page hookers counts.

For my quest against Yaya. I will drink 10 High Lifes tonight, which is about RPE 7 for me. I will use linear progression and add 1 High Life per night until I can take down a case in one sitting.

 

[Paolos]

I LIKE THIS POST!!! We get so wrapped around the axle with BS we lose sight of proper goal setting.

Since we are talking mostly about health and fitness I will stick to that.

I will normally set a quarterly goal that is really a goal. IMO a goal is not something you recently did but lost due to poor
effort or activity... Its a new conquest! A goal must also must have a measurable result and not a subjective result.

My quarterly goal is attainable with dedication and effort and would be something along the lines of "I want to widen my
silhouette with the emphasis being on the lats". I want to add 1" to my last spread for example.

I will normally set an annual goal that is much harder to reach, but again attainable with the correct effort & activity.
This might look like"I want to add 10# of pure muscle by the end of a year when cutting to contest body fat.
This is measurable BC you are going to compare scale weight to a confirmed body fat measurement. And for those
that really know, 10# of pure muscle (annually) is difficult to attain after you have been in this for a while.

Stretch goals are very important to me. They are not easily attainable but can be met if you have a plan and enough time
to work your plan. Mine is to qualify for the NPC National Masters Championships in 2017. Qualifying is not so hard but
to meet my goal I need to qualify and finish in the middle of the pack or better.

 

[widehips71]

I don't make goals because once I reach them I quit and take up stamp collecting or knitting. Also, if you don't total 1800 you're a pussy

 

[deadlift666]

1 more pound, 1 more rep.


Little goals to get to the big goals.... life 101 right there.

 

[SFGiants]

You'll need to plan out your goal with incremental milestones so that you can monitor your progress along the way.

It's how I do it!

Main goal is followed by some (could be a few) smaller goals.

It's like this, this is what I want to do but I must do these 1st!

 

[PillarofBalance]

You'll need to plan out your goal with incremental milestones so that you can monitor your progress along the way.

Right on

Also it helps sometimes to be a dork like dizzle. Dude has a spreadsheet for everything from sups to how often he drops a deuce.

So for a guy trying to bench 315 keep track of your accessory stuff like floor pressing etc as well.