How I got the strongest I've ever been at 36 years old

Summary

In this documentary, a fitness enthusiast shares his transformative journey through 100 days of powerlifting, leading to his first competition. Starting with a modest goal, he quickly finds himself immersed in the sport, achieving a 72% increase in his deadlift and significant gains in squats and biceps. He details nine crucial lessons learned along the way, including setting ambitious goals, the value of expert coaching, the importance of being consistently imperfect, and the strategy of progressive overload. Alongside personal anecdotes, the video highlights the impact of social media on motivation and the benefits of following a structured program. Sponsored by Squarespace, this story isn't just about physical strength but also about mental resilience and the power of dedication.

Takeaways

• 🎯 Set clear and challenging goals to motivate action and commitment.
• 🏋️‍♂️ Hire an expert or coach to quickly progress and avoid common mistakes.
• 💪 Be consistent with your training, even if it's not perfect every time.
• 📈 Implement progressive overload to continually challenge and improve your strength.
• 🚫 Limit social media consumption to avoid comparison and maintain self-motivation.
• 📊 Follow a legitimate, structured program designed by a professional for optimal results.
• 📱 Use tracking apps to monitor your progress and ensure you're meeting your nutritional needs.
• 🛑 Avoid training to failure to reduce risk of injury and maintain a consistent training schedule.
• 🏆 Focus on effort and intensity during workouts to maximize results.
• 🔄 Balance intense training periods with more relaxed ones to maintain long-term enjoyment and progress.

Q & A

What significant progress did the speaker achieve in the past 100 days of powerlifting?

The speaker saw a 72% increase in their deadlift, nearly doubled their squat, and increased their bicep size by an inch.

What was the speaker's initial goal when they started powerlifting for 100 days?

The speaker's initial goal was simply to do powerlifting for 100 days, but they eventually signed up for a competition after receiving suggestions from others.

How did having a deadline in the form of a competition impact the speaker's training routine?

The deadline of the competition created a sense of urgency, making the speaker more committed to their training. It also made it harder for them to avoid training due to the non-refundable nature of the competition fee and the social obligation to perform well.

What role did hiring a strength coach play in the speaker's progress?

Hiring a strength coach provided the speaker with expert guidance, live feedback, and personalized advice, which significantly improved their form and confidence, leading to the ability to lift heavier weights and make faster progress.

How did the speaker handle the challenge of maintaining consistency in their training despite life's interruptions?

The speaker made adjustments to their training program to accommodate life's interruptions, such as taking fewer training days per week or using less ideal gym equipment when traveling. They focused on making 'imperfect progress' rather than striving for perfection in every workout.

What is Progressive Overload and how did it contribute to the speaker's strength gains?

Progressive Overload is a strength training concept that involves systematically increasing the weight of an exercise over time to continually challenge the body and stimulate adaptation. The speaker applied this principle by gradually increasing the weight they lifted each week, leading to significant strength gains.

Why did the speaker decide to stay off social media during their powerlifting journey?

The speaker found that social media, particularly fitness influencers and professional athletes, made them feel overwhelmed and deflated by constantly comparing themselves to others. They decided to log off to maintain their confidence and focus on their own progress.

What was the speaker's approach to tracking their diet and workouts?

The speaker used an app called My Fitness Pal to track their calorie intake, ensuring they consumed enough carbs and protein. They also used an app called Strong to log their workouts and keep a detailed history, which included setting rest timers for their exercises.

What misconception about training to failure did the speaker uncover during their powerlifting experience?

The speaker learned that training to failure is not as crucial for hypertrophy or strength gains as many believe. They found that stopping a few reps shy of failure could still yield similar results without the increased risk of injury and fatigue.

How did the speaker's mindset and approach to training change after their 100 days of powerlifting?

After the 100 days, the speaker decided to pull back on the intensity of their training. They continued to use a legitimate program, focus on technique, and apply progressive overload, but they shifted their focus from seeking rapid transformation to enjoying the slow burn of continued progress.

What advice does the speaker have for those looking to improve their gym performance?

The speaker advises to focus on effort and intensity during gym sessions, avoid distractions like phones and selfies, and prioritize following a structured program with proper technique over simply going through the motions.