The Seven Components of Getting Stronger While Training by Yourself

Everyday, we log onto bodybuilding or powerlifting web sites, to read about which gyms are producing the best lifters, what training programs they're using, and how they implement their styles into their training. While we can learn much from the information these gyms provide us, sometimes lifters are left feeling they can only become strong if they belong to one of these gyms or had strong training partners to learn from. This is not the case, you can get strong training by yourself with no one around to push you. All it takes is a plan, dedication, self motivation, and an undying will to never give up on what you want to achieve.

The 7 Rules

If there's one thing I learned over the course of the past five years, it's how to train by myself and be successful. My numbers are certainly nothing to write home about, but I look at where I started and where I am at now, and I can say that I'm happy with what I achieved, but in no way satisfied. I will never be satisfied with my numbers and neither should you. These seven components may seem primitive, but they're the very basics, which will help set you up for success.

1. Believe in yourself. If there's only one common characteristic among great athletes, it is their undying belief in themselves. They have a belief that is so deep and ingrained that nothing can convince them otherwise. Some lifters talk about how strong they'd be if they had a real gym to train at like Westside Barbell, elitefts™, Super Training, Bad Attitude Gym, or wherever but that is nonsense. Those same people who are strong at those gyms would be strong if they trained in a commercial gym because they believe in themselves. I'm not saying that training with an elite group of lifters is not valuable, as it is, but it isn't a necessity. Train with the equipment you have and believe in yourself.
2. Set realistic goals. Did your bench only go up 15 pounds this year? Mine did and I am perfectly happy with that. A 15-pound per year progression over a 10-year period is 150 pounds. Realistic goal-setting is crucial in the proper mindset of getting stronger. If you're currently benching 225 and want to bench 300 pounds by the end of the year, that is not realistic. Be patient. I like to set a big goal and break it down into smaller goals. After deadlifting 315 pounds, for four reps in preparation for my first meet in 2006, I set a big goal of deadlifting 600 pounds raw, with my first small goal being 350 pounds. Now, six years later and accomplishing numerous smaller goals between 315 and 600 pounds, I have a raw deadlift of 575 and looking forward to pulling 605 pounds at my next meet. Set goals for your main lifts and your accessory movements.
3. Have a plan.  Now that you have your goals, make a plan on how to get there. If you're taking your family on a vacation, you don't get in your vehicle and just drive, do you? No. You need a road map on how to get to your destination. Your training is no different. Find a program that you believe in, write down the goals you made, and map out your progression to reach them. If at any time you're not reaching your goals, look back at your plan and see where you veered off track. Often times, you can get a good idea and then start making the proper adjustments.
4. Do not be afraid to fail. Now that you believe in yourself, have your goals listed and a plan to get there, you must be willing to fail in order succeed. Each time I step on the platform, attempt something new, or even ask a girl out, I'm not afraid to fail. I failed several times in my life, and I'm sure I'll fail again in the future, but it is how we pick ourselves up and try again that defines who we are. I missed my first 300 pound raw bench press five times before earning it on my sixth attempt. I missed my 600 pound deadlift twice while training and once in a meet, but that does not deter me from training harder and going after it again. It only adds more fuel to my fire and more appreciation for when it does happen.
5. Work harder than others. Do you think Michael Jordan, Tom Brady, Barry Bonds and Wayne Gretzky became the best in their sport without working hard? Their work ethic is off the charts. When I made the junior varsity basketball team in high school, I was thrilled about making the team, but felt I could play with the varsity players. I played small forward and a guy I later became friends with, Sean, played small forward for varsity. Each time we practiced, ran suicides or did any drills, I wanted to outrun him, beat him to the ball, or shoot better than him. Sean was a great basketball player, but I wanted to work harder than him to prove to the coaches and everyone else that I was deserving of that varsity spot.
6. Keep stress at a minimum. This seems like one of the most basic tenets of life, but many people still do not get this. Added stress is damaging, unhealthy, and purposeless. I dealt with a great deal of stress in my life and this is why I'm very particular now about whom I surround myself with. Life has its own way of dealing out stress and why others want to compound this issue is beyond me. Stress not only affects your well-being, it affects your training. Look around and remove all the stressors you can, even if it is someone you know.
7. Compete and make it happen. Make your training mean something. Competition can bring out the best in us and gives us a measuring stick of where we are as a lifter. Your training will take on a new perspective once you decide on competing in a meet. I doubt it is a coincidence that my training started to take off when I began training for my first meet. Sharing the platform with the likes of Ed Coan and Brian Siders was as eye-opening as it was humbling. A man quickly finds out what he's made of when he puts everything on the line for that one moment of truth.

Getting strong is not rocket science, nor is it easy. It takes decades of hard work and dedication. You have to be willing to put in the time, make sacrifices, and have undying passion for reaching your goals. These seven training components have not only helped me in the gym, but helped me with my life, work, and school. Before entering school this past semester, I sat down and made a plan of action using these seven principals. I ended up with a 3.6 grade point average - the best grade point average I ever got– in a tough program while going to school full-time, working two jobs, spending 16 hours a week in clinicals, and training for a meet. Because these seven components helped me with my training, work, and life, I wanted to share them in hopes they can help you too.