05-29-06 01:43 AM - Post#207929    

During the Draper/Pearl talk last summer they hit on a topic that I know was a hot button one for Mr. Pearl: goals. He basically said that he couldn't live without them and attributed his success at everything he did to setting goals.

That was about as alien a concept to me as flying to the moon.

To me I have priorities, not goals. Of these priorities some, over time become more important but never reach goal status. Its not that I don't get anything done, but I don't get all upset if something doesn't get done either.

Dave once put it well for me in asking where working out fits in my priority list. In the top 10? In the top 20? You see, that's how I think, everything gets done, just in different priorities. By the way, its #2 right now...

For working out, since I'm in this for the long haul and have never questioned whether or not I was making progress, I have no expressed goals whatsoever for the iron.

How many of you out there need goals in the gym? Why?

Just curious. ;)

Eric -- Erkmax http://www.fitday.com/WebFit/PublicJournals .html?Owner=erkmax http://www.myspace.com/erkmax

Re: Goals
05-29-06 02:53 AM - Post#207930    

I have a couple of goals in the form of specific weights i'd like to lift in different lifts. I find that i make better progress with strength and muscle gains when i have a plan of systematic progression, working toward a goal. for example, about a year ago i was working towards a 60kg press. I plugged away at reaching it for a couple of months and got bigger and stronger as a result.
Other times i have also made progress without setting a target but it seems to come quicker with a set goal for me.

bulch :@)

Best thread ever! :)

Re: Goals
05-29-06 06:14 AM - Post#207931    

I have two goals, get stronger and get leaner. Sometimes they are not compatible with each other. But they are obtainable only in the gym.

For he today that sheds his blood with mine, shall forever be my brother.

Re: Goals
05-29-06 07:51 AM - Post#207932    

Training is a priority in my life.

As healthy, conditioned, and strong as possible is my direction.

Training goals focus my training. Without them I get distracted and want to do everything all at once which is less productive.

Re: Goals
05-29-06 08:52 AM - Post#207933    

First to answer your question. I am very goal oriented in the gym. I track my workouts on my PDA. I track/predict increases in poundage and reps based on my track record and temper it by how I am lifting that particular day. When I don't have my plan for the day, I feel like I am floundering. That said, I do periodically just go in and play around with the weights. Try new exercises, new super set combinations, etc. Like little vacations in the gym.

Now my question. Do you use a training log?

Re: Goals
05-29-06 09:16 AM - Post#207934    

One of the most important, yet often overlooked components to a productive weight training program is the use of regular goal setting and record keeping. In 1960, a comprehensive study was performed on the graduating class of Yale University. Graduates were asked if they had any written goals for their future career. Out of the entire class, only 3% of the students stated that had specific, written career goals. Twenty-five years later, the entire class was again interviewed and it was discovered that the same 3% who had written goals had annual incomes that were greater than the other 97% of the students combined. Goal setting in all areas of life is extremely effective.

Others often ask me for advice in the gym regarding workout plans, techniques, etc. My standard response is to ask them “What exactly are you trying to accomplish in here?” It is rare to get a clear answer, with the normal response being something along the lines of “I just want to get bigger, etc”. Remember that whatever can be measured can be improved, so it is important to convey a clear, concise vision of what it is you wish to achieve. Once this is done, it is much easier to obtain a clear vision of what you are trying to accomplish in the gym. Goals should be written in precise language and should be stated as if they have already been achieved, i.e., "“I can full squat 350lbs for 15 reps” or “ I weigh a solid 190lbs with 8 percent bodyfat"

Goals need to be grouped into different time frames, such as long range (2-5 years) medium range (1 year) short range (monthly) and micro-range (daily workouts)

When writing your goals, be realistic, but don’t sell yourself short either. You can also obtain feedback and advice from a coach or a mentor. Types of goals can include weight gains or weight losses, strength and repetition numbers, measurements, fitness goals, and contest goals if you compete. You can also include a benevolent goal or two such as doing an exhibition at a local high school or boys club. You do not have to be a national or world class athlete to do this and you will be surprised at how well you will received and in addition its also a nice boost for your own training

Start with the long range goals and then work your way backwards, breaking down each goal into smaller and smaller time frames. Lets say that you can currently do a standing military press of 175lbs for 8 reps and your one year goal is to do 200lbs for 8 reps. When you break this down into monthly goals, it is surprising how easy it is to achieve this over a years time. You will be pleasantly surprised and how productive this makes your training.


Write your goals on several 3x5 index cards and place one on your bathroom mirror or refrigerator and one in your wallet, where you can see them several times a day. I have found it helpful to read them out loud at least twice a day. This exercise consistently strengthens the mental vision that is so important. I firmly believe that your future progress is largely determined by what your mind is willing to envision and believe. This is not only true for weight training, but in all areas of life. Once your goals are written, then its onto the next step of tracking your progress by keeping accurate records of your training sessions.

The best way to keep records is to have some type of training log or journal. Find a large, sturdy 3-ring binder, preferably one that has plastic cover/inserts. The plastic will resist moisture (and maybe vomit, if you are squatting hard) and also you can personalize the binder by inserting pictures, etc into the plastic. My training journal has had the same picture on the cover for over 27 years now- an old black and white photo of Louis Martin at the top pull of a huge clean, taken at the 1968 Olympics I believe. Have a section in the binder for written goals, one for records of your daily workouts and one for useful training articles and information. You can also take progress photographs if you like.

I also had a section for competitions and in the back kept business cards of different gyms that I trained at over the years, so it has also become sort of scrapbook as well.

You can use standard notebook paper for your workouts, or some type of computer generated form. For each workout, I write the date, time, place and some pre-workout notes. I always prepare a rough outline of each workout sketched out in advance so I know exactly what I want to achieve on any particular day. I always bring my journal to the gym with me, though I may use a small notebook to record the sets and reps between sets and later transfer them into the actual binder. This is usually because my hands are shaking from the workout and the writing is not as legible as I want it to be for a permanent record. I place a small star next to any personal set/rep records. This is another way of setting and achieving very small goals, which eventually add up to large and impressive goals. At the end of the workout, I record post workout notes such as how the workout went, any new techniques used, form notes and anything else I can think of that will ensure that I make progress in my next session.

One of the great things about keeping an accurate training journal is that limits over-training to a large degree. I have had bad workouts, but I have never had two bad workouts in a row. I was always able to read my journal and know what to adjust in order to make progress during my next session. I have at times kept a nutrition journal, and though I always found it to be a tedious chore, it always produced favorable results.

I hope this helps you to maximize your results in the gym and in your life.


Keith

Re: Goals
05-29-06 09:51 AM - Post#207935    

Thanks Keith for the great reply. While I have only logged my workouts consistantly since 1998 I have felt that a log was helpful. Though sometimes a bit restrictive. I can get the feeling that I am working out for the log if that makes any sense.

Goal-

Add 5 lbs. of muscle, lose 10 lbs. of fat by the end of the year. The muscle part has me a bit spooked. To add muscle while cutting is a bear.

Re: Goals
05-29-06 10:27 AM - Post#207936    

Conor's wrestling club coach would make everyone write down their goal for the season and give it to him. He did not look at them until after the states.

Remember a goal isn't a goal until it is in writing, until then........it's a dream and everyone has dreams.

Peace ~ Bear

Re: Goals
05-29-06 11:45 AM - Post#207937    

Quote:

---

Vicki Masterson said:
Training is a priority in my life.

As healthy, conditioned, and strong as possible is my direction.

Training goals focus my training. Without them I get distracted and want to do everything all at once which is less productive.

---

That says it pretty well for me too, Vicki. Training is close to the number one priority in my life with the exception of my family (and they understand special times when they slide down a notch.)As for goals, mine are open ended on the plus side because I never want to 'arrive' at my goals.

As you get older it is harder to have heroes, but it is sort of necessary. Ernest Hemingway

Re: Goals
05-29-06 11:54 AM - Post#207938    

Bill's a competitor and an entrepreneur. What I flashed on at the time was his book writing, and could completely relate to that. Sometimes Dave and I have an idea, "let's do such and such." It never goes anywhere unless or until we decide to get it done by a certain date, Christmas sales or whatever. As soon as the deadline comes clear, things begin to happen.

Re: Goals
05-29-06 01:48 PM - Post#207939    

Thats why racehorses wear those things up by their eyes, I reckon. Keeps em focused.

As you get older it is harder to have heroes, but it is sort of necessary. Ernest Hemingway

Re: Goals
05-29-06 02:06 PM - Post#207940    

I never get anywhere without a partial or loose goal at a minimum.

If I can place a defined goal (what) with a set timeframe (when) I can usually frame the rest of the equation to figure out how to reach or get close to the answer (how).

(how) + (when) = (what)

Of course (how) is a whole equation on its own (reps x sets + frequency) - (variables) and (when) is probably better served by weeks so maybe week count followed by W to better serve exampel (12W).

(R x S)(3W) + (12W) = (what)

What?

Maybe I need more coffee....

If I said you have a beautiful body... would you hold it against me?

Re: Goals
05-29-06 03:12 PM - Post#207941    

Uh, wow Keith. Thanks! To answer another person's question I do keep a log of my training and have since I started back almost three years ago. That log has turned more into a type of diary than anything and enables me to go back to see what progress I have made just in number of reps and poundages used. I use it more of a morale booster on days when the weights seem bolted to the rack.

I'm just not the 'travel from point A to point B' type of person. I'll get there, but it doesn't matter how long it takes me to get there. The same thing applies to my training. I have intense faith in the knowledge that positive physical changes are happening to me. I know that muscle will happen no matter how I feel about it--good or bad. You see, a lot of people get upset if they don't see progress in the gym for themselves. I'm not that type of person. It will happen whether I want it to or not, provided that I train as hard as I can and follow the principles of sound weight training.

I came to the realization that working out is not an option for me. My body type either thrives on weight training or gets fat. Those are my two choices. With my back against the wall like that I train for all I'm worth.

I like looking into why the goal setting seems so important to others when it doesn't count two cents to me. It facinates me how others need goals like that in order to feel like they are progressing towards something when that something to me is ever-elusive and doesn't matter if I ever reach it.

Its the journey not the destination no?

Eric -- Erkmax http://www.fitday.com/WebFit/PublicJournals .html?Owner=erkmax http://www.myspace.com/erkmax

Re: Goals
05-29-06 05:32 PM - Post#207942    

If anything I have too many goals. One month to add so many pounds the next month to lose so many pounds.

Currently I am at 194lbs and plan to drop to 192lbs [not to difficult]. But the constant goal setting keeps me in very small range that I bounce around in. The days of going up by 10 lbs in bodyweight are over since I realize my frame can not carry over 195 lbs with the leaness I prefer since I want to stay fairly lean.

Richard Sanchez

MS, MBA Wild Saddle™

Re: Goals
05-29-06 05:55 PM - Post#207943    

Eric - I agree that it's the journey more than the destination, but I tend to participate in other activities that have very specific goals. When I climbed Mt Hood I had a very specific goal and destination - the top of that mountain. Days later, one of the men on my rope team said something that stuck with me. He said; "We both made it to the top; I just climbed it but you enjoyed it." That has become one of the long term goals of my training, to be strong enough, fit enough, healthy enough to enjoy my journey.

Re: Goals
05-31-06 01:01 PM - Post#207944    

I live with constant deadlines even as a creative person.....without the ability to specifically outline and work towards a goal my life would be helter skelter in just a few weeks.....this of course comes from always having to much on my plate. But, there is great joy in getting a lot done for me personally.

However, working out has become fun for me at last by not having specific goals. When I go to the gym I only know which body parts, or simply upper or lower work out for the day. I enjoy the freedom to do different movements each time or just do favorite movements....a more disciplined approach to the gym has become drudgery in the past and caused me to either postpone or skip a work out. Since I treat weight training just as a hobby the only goal is to keep everything "attached"; strong unwelding goals made it work and not play. The only consistant thing for me is to do something physical daily....7 days a week.
Kettlebells have really added fun and fast training results to the mix and they are quite adaptable to a looser style of training. It's easy to do a full body huff and puff workout.

Art