|
Bodybuilding
Program For Serious Trainers
|
Bodybuilding
Attitudes
Building
The Mind Of A Champion: 12 Mental Factors Which Help
You Become Your Muscular BEST! by Pete
Siegel
Thinking back on all the work I did with bodybuilders
who went on to win major titles, one thing becomes perfectly
clear regarding why they reached the top. Through training
their minds, they became as mentally tough as they were
physically developed; this was the factor enabling them
to ultimately take top honors.
They would also be the ones who were able to get more
out of themselves each workout. They were the ones who
were able to push themselves to heroic dimensions so
that every fiber of every muscle trained was feverishly
worked to the max!
And through those I worked with winning Mr. International,
Mr. America, Mr. Universe, Grand Prix, and Mr. Olympia
titles (Cahling, Christian, Platz, Coe, Haney), I saw
the need for a framework of mental training principles
– a framework enabling any serious bodybuilder
to develop the mind/muscle link the way my clients who
became champions did.
So I set about developing easy to apply, yet powerful
strategies so you can use your mind to get the most,
and best, out of yourself, and your workouts.
I’ve been training for almost 30 years now. And
as the country's foremost sports and peak performance
hypnotherapist, today I work with high profile pro athletes
in every sport. I help them go beyond their personal
bests, and achieve incredible performance levels. And
my dedication to helping people by providing them positive
change strategies has been my hallmark.
So here now are the 12 principles to help you develop
the Mind Of A Champion. And I’ll tell you, this
is serious stuff for serious bodybuilders.
Enjoy and prosper from applying every one. And as you
do, you'll readily appreciate what’s involved in
coming to stand victoriously atop muscle mountain's
peak!
1.) Pre-Workout Mental/Emotional Priming
Here, you stimulate your nervous system with the kind
and quality of effort you want to generate while you
train.
Before your workout, clearly 3-dimensionally visualize
yourself performing one set for each of the muscles
you'll be training. And experience yourself generating
super-human effort--pushing yourself, driving yourself,
contracting to the max, and blasting ever fiber to the
bone. (Take your time here; each time you perform this
process, your visualizations will become more lifelike,
and positively emotionally activating.)
2.) Pure Mental Isolation And Focus--Cultivating And
Applying Laser
Concentration
This type of concentration is not the traditional type
where you try to block out external distractions. No.
Laser concentration is entirely different. It entails
mobilizing all of your consciousness into a singular
focus point that you then project into - and sustain
within - a particular task involvement (i.e., each rep
of every set throughout your entire workout).
This concentration form, once mobilized, is so powerful,
you're not even aware of yourself. You just sense an
extreme energy force lasered directly into the specific
muscle you're training. And this is an essential part
of producing full muscular development—bringing
a muscle to where its full size and shape potential
ultimately becomes actualized.
It takes determined practice and application to develop
this laser concentration. And here's how you can it:
with each set you perform, purposefully bring your whole
consciousness into the specific muscle you're training.
This means you're whole visual focus, all your emotions,
your imaginative focus, your willpower, and your exclusive
action intent.
F-e-e-l this "all of you" then begin to work
the muscle with each rep, sustaining this same laser
concentration during the positive and negative parts
of each rep.
If you sense you're drifting, just gently bring this
"all of you" back into the wholly locked-in
dimension (just the same as a cowboy would redirect
a stray that wandered off from the herd).
Keep applying this laser concentration principle, and
in a short time you'll find it will become your natural
mental inclination.
Performing this principle as outlined, you'll almost
feel like you're filling the specific muscle you're
training with a compelling power. And as you continue
applying this principle, you'll be able to direct maximum
mental intensity into the muscle you train each rep
of every set. (And imagine what kind of gains this will
provide you!)
3.) Cultivating And Applying The Pain Barrier Power
Breakthrough
Mastering the pain barrier spells the difference between
realizing your full potential, and just being "good."
Recall a decisive workout power memory -- one where
you were in the zone, going beyond your max, or training
with an almost animal like passion and intensity —to
a degree where it was as if nothing could or would deny
you.
When you've isolated this memory, imaginatively step
into it, and into your body. And wholly f-e-e-l the
exact feeling and sensations you did. And as you're
feeling this, think of one word that, to you, represents
you embodying this feeling.
Mentally exclaim it to yourself 5 consecutive times
with passion, and conviction.
Then, when you're at your next pain barrier threshold
during a set, forcefully mentally exclaim this word
so it's as if, as you silently repeat it, it "explodes"
to fill all of you with its power. Then, go on to crank
out 2 more reps!
4.) Developing Mind/Muscle Self Talk
Over the years, the champions have told me they felt
as if they could control every muscle in their body
— as if they had a sort of individual relationship
with every single muscle group.
And so here, in the evening, lie comfortably upon your
back, close your eyelids down, and begin to focus upon
a specific muscle. When you feel you've mentally connected
with it, then imaginatively "talk" to it.
Tell it what you're going to do to it your next workout,
and what you expect of it in terms of exertion, performance,
and growth.
Mentally go into "lagging" body parts, and
do the same thing; talk to these muscles like they're
your employee and you're the boss.
Continue on with this process, and you'll be surprised,
even amazed at how your muscles will begin to respond!
5.) Determine And Connect With Your Peak Performance
Workout Emotion
Emotions are to performance what gas is to your car;
the highest grade octane enables your engine to perform
at its peak.
And if you think about the best workouts you've had--when
you literally felt like a machine, and almost unconsciously
blasted through set after set, coming to feel a worked
sensation that was the way you'd like to feel after
every workout - you'll begin to realize an important
fact.
The kind of emotion fueling these workouts produces
the most demonstrable results for you.
So recall the very last time you had a peak performance
workout. Then imaginatively step into the picture, and
into your body. Then, think what you did then, feel
what you felt, say to yourself what you did, and breathe
as you did.
When you're replicating all the preceding, clench your
right fist hard, and think the word "Activate"
3 consecutive times. Then, very s-l-o-w-l-y unclench
your fist.
Now you've formed a peak performance emotion anchor.
And I want you to use it in the following way:
• Before each set, clench your right fist hard,
breathe as you did in your peak performance workout,
and mentally, passionately exclaim your key word ("Activate")
2 consecutive times.
You'll feel your specific success fueling emotion filling
you rapidly. Then, unclench your fist, and go on to
perform your set.
6.) Recite A.M. Personal Power Affirmations
Most "ordinary" people start their day as
an extension of their yesterday. The truly accomplished
start each day with an empowering mental "breakfast".
This "breakfast" consists of thoughts and
ideas detailing what they'll do, why they can, and that
they will!
I encourage you to tailor your own individualized personal
power affirmations. And as an illustration, here is
a framework you can adopt:
"Today I exemplify power. I am strong in my thoughts;
I think ‘Yes I can--I'm supposed to triumph’.
I remain wholly confident in my beliefs; I can do what
I set out to, and take myself higher because I choose
to.
I am disciplined, determined, and dedicated in my pursuit
of excellence — physical excellence when I work
out in the gym, and life excellence as I go through
the various tasks and responsibilities of my day.
There are things I can do better than anyone else.
And today...I shall!"
7.) Set Specific Outcomes For Every Set, And For Each
Overall Workout
Do you honestly spend the overwhelming majority of
your gym time involved in productive growth and strength
increasing efforts? Or, do you "sorta, kinda"
just go through the motions and feel "Ok; I did
my workout today"?
Purposeful effort produces purposeful results. And
here, I want you to determine the following:
A.) What is the overall result you want to produce/experience
from your workout (in terms of feeling, sensation, workload
to be accomplished, and degree of performance generated)?
B.) What is each set to produce for you, or result
in (what you'll do, how you'll do it, and the degree
to which you'll do it)?
You must know where you're going if you're ever to
get there. And so, have a well detailed, specific result
you'll strive for always in mind. This way, you have
a progress stimulating reason to exert, and a personally
advancing purpose to strive toward.
No more "half-assed", "idle", "routine",
or "mindless" effort. From now on, know your
outcome, then set about achieving it.
8.) Deeply Embracing The "Push It To The Limit...And
Beyond" Attitude
Here, you begin to internalize the same kind of overall
training attitude the champs instinctively embrace.
And this revolves around the sentiment "Just good
enough...isn't!"
The new attitude here is "If I've done what I've
done, I've done it; now I dig in and push myself beyond!"
The workout impact of this attitude actualized is a
natural tendency to - ever higher - push, strive, test,
climb, and triumph.
Appropriately attempted heavier poundages, appropriately
attempted increased reps, appropriately attempted forced
reps, appropriately attempted super sets, tri-sets,
quad sets...and giant sets!
Your heart is probably pounding just from reading this,
isn't it!
As an aid to developing this attitude, here's a peak
performance affirmation you can begin internalizing
about one hour before you leave for your gym:
"Today I strive for more. Today I push myself
tougher and harder, striving to bring more of myself
into every rep of every set, and make my muscle's exert
more feverishly than I ever have before.
I never rest on my laurels; I ignite the flames of
conquest passion--and today, push myself to the limit...and
beyond!"
9.) Deep Mental/Emotional Relaxation To Promote Sound,
Restful Sleep
The volts of intensity you generate during your workouts
must be balanced with emotional/neurological calmness
so you can fully rest, and deeply sleep each night.
As you know, your sleep period is essential for recuperation
and growth. So here, you now purposefully unwind before
getting into bed to sleep--mentally and physically.
First, lying comfortably, perform 6-8 release breaths.
Inhale deeply through your nostrils (letting your stomach
expand and distend), and then slowly, easily exhale
through your mouth.
Next, calm and relax your mind by focusing upon your
breathing. And with each breath, imagine you're expelling
a white mist. And mentally, silently repeat the word
e-a-s-y with each exhalation, experiencing your thoughts
calming down, and the muscles in your head, cheeks and
jaw slackening completely.
Next, just visualize and allow the deeply soothing
looseness and comfort you feel to easily flow into,
and fill your entire body—all the way down to your
toes.
You'll quickly come to feel a pleasant "heaviness"
and a comforting inner peace enveloping you. Then, just
spend a few moments enjoying the inner calm you've produced.
Now, you're ready to hop into bed and enjoy the deeply
restful sleep that supports your muscular growth.
10.) The Success Ideal Motivation Principle
If you've ever seen something you wanted, something
you felt you really wanted, every time you either saw
it or it entered your mind, a feeling of drive to get
it also flow through you.
Whether it was a car, a suit of clothes, a certain
female who caught your eye, a job you wanted—the
objective of your desire so captivated your "want
power", you likely ultimately came to acquire or
produce it, didn't you?!
It's very similar with physical development. When you've
clearly formed an impression of your overall desired
physique, and you wholly believe in, and are deeply
excited by it, it naturally motivates you to expend
the energy necessary to ultimately achieve it.
So, as you get into bed to sleep, begin to mentally
visualize and experience the imaginative answer to the
following question. "If I could have the kind of
physique I truly wanted, what would this look like,
feel like...and be?"
Then, to the best of your ability, wholly sensory envision
what this looks like from the front, and the rear. And
be sure to experience every cut, groove, peak, and striation
connected to this ideal you.
After 6 minutes or so of this success ideal visualization,
then just let this impression fade, and allow yourself
to drift off to sleep.
Continue doing this every night, and you'll find your
motivation will stay invincible, and your physical training
drive will never waver.
11.) Embracing The Resolve Toward Completion
Are you an "Ok; I did enough" person? Or,
are you an "I will do all I set out to" personality?
Let me tell you that those who truly reach their muscular
peak are the latter type. They'll fully complete what
they set out to, and will not tolerate, or settle for
anything less.
And this applies to adding one full inch to their arms,
or 50 pounds to their max bench press, or carving a
tight, cut, muscular etched waistline.
Goals are to be fully achieved. Workout plans and strategies
are to be fully completed and actualized. Self structured
and determined standards of performance are to be fully
adhered to and honored...always.
So if you say you'll do 10 reps, do all 10. If you
say you'll do 12 sets, do all 12. Don't compromise yourself...ever.
The results you'll achieve through applying this principle
will more than justify your effort.
12.) Independent Belief—Keep Your Own Counsel
This last principle is a very important part in you
going as high as you can.
Here, you - you - determine how big, strong, developed,
accomplished, powerful, advanced, and physically evolved
you can become.
No one knows you like you do. If you choose to consider
and believe in limitations, rest assured you'll experience,
at best, partial life and muscular achievement.
But when you choose to say what's possible for you,
and really mean it, that's when all your power will
be generated toward making what you believe...fact.
Hold your beliefs. Tightly embrace your vision of self
and possibility. And train fueled by these ideals...exclusively!
Now you have the 12 Mental Training Principles you
can apply to significantly bolster your training efforts
and results. And I encourage you to use them as outlined,
so you keep developing yourself.
It's up to you now. No one can - or will - do it for
you, but you. And through the 12 Mental Training Principles
detailed, now you can bring your full power into play
-- each rep of every set.
Go ahead; start applying these principles in your workouts,
and your life. Then, you'll come to understand how to
move yourself from ordinary…to Extraordinary!
About the Author
Author, clinician, and national TV therapist, Pete
Siegel is America's foremost peak performance hypnotherapist.
Go ahead now, and review his highly acclaimed confidence
building and Think & Grow BIG Muscle building programs
at http://www.incrediblechange.com
|
