What Do You Think About When You Lift? Part 2 of 2

We went over the 8.5 Types Of Thinkers While Weightlifting last week.  What you think about while lifting is critical for your progress.

This week, let’s talk about what you should be thinking about!

What Type of Thinker SHOULD You Be?

So now you probably have a little more insight into the type of thinker you naturally are.  But I’m here to tell you that you need to become more focused in your thinking and become part of the Elite.  Even if you are already super focused, you can get moreso.

All success, in every endeavor, starts in the mind first. Every success guru from Napoleon Hill to Stephen Covey to Tony Robbins, etc. talks about how your frame of mind and the thoughts you intentionally put there impacts whether you succeed or fail.

The same holds true for lifting.

During your workout, you need to monofixate one thing – performance.

• Before your workout starts, look at your training log from the previous workout.  Quickly imagine yourself doing today’s exercises.  Set goals for a few of the exercises.  (I’d say set goals for every set, but I admit that might be asking too much.)  Repeat any mantra you need to repeat to get yourself in the zone.  This step is really important because it sets your mental frame.  And, if you are doing supersets or triplesets, you will have very little resting time and so resetting your mental tone will be harder.  Do it now.
• During your warm up, do a body inventory to make sure every muscle you’ll be using today is ready.
• During every set, as you are lifting, tell yourself

-         “This is the only set that matters so I have to give it my all”

-         “Think about your form and getting full range”

-         “Mentally imagine the muscle areas you are you doing are getting bigger/more defined/less flabby/whatever your physique goal is”

• During your rest period, including any time changing weights, you need to visualize yourself lifting your next set with heavier weight and/or more reps and/or better form and/or with a faster explosion.  Whatever your goal is, focus on it.

• In the rest period before switching exercises, reset your mental frame by focusing on the goals for that next exercise, imagine yourself doing it, etc.

Things To Never Think About

• Never think “I’ve got two more sets of this exercise, so I can slack off on this set”
• “I need to save my energy for squats, so I’ll not really push myself for my current sets of pull-ups”
• “Maybe I’ll change the rest of my routine today, because I don’t really feel like doing exercise X” (it is ok to do this BEFORE you start working out/during your warm up, for example, if you are injured)
• Never think about the next exercise (always stay focused on the exercise you are doing)
• Don’t psyche yourself out by telling yourself you aren’t going to do the weight/rep count you are supposed to

How To Force Out Negative Thoughts And Distractions In Your Workout

1. Replace: It’s much easier to replace an unwanted thought with a wanted thought.  Don’t simply tell yourself to stop thinking about the distraction.  (You’ll probably just focus on it more.)  Get the “good” thoughts in and there won’t be room for the “bad” thoughts.
2. Prep It: Right in your lifting log, before your workout, write down a few reminders to focus on.  Simple words like “hit your reps”, “set a personal record”, or even just “focus”, “lift strong”, etc.  Then, when your mind wanders, look down on your log and get the good thoughts back in.
3. Post It: It might sound a little “Stuart Smalley”-esque, but you can post notes to yourself.  If you have a home gym, post them right there.  If you go to a gym, you can put the post-its inside your gym bag.  Or on the mirror in the morning.  Or in your closet where you keep your gym clothes.  It might seem corney, but the thoughts you read and see more often are more likely to become a part of your natural thought habits.
4. Close Your Eyes: Now, this can be dangerous but I do this for just about all my tough lifts.  Doesn’t matter what exercise.  Yes, I actually close my eyes during squats sometimes, when I’m really having trouble focusing.  (I can’t do it for single-leg exercises though because I lose balance.) I find that by closing my eyes, I suddenly become super aware of my form, my muscles, even my skin.  Try it with light weights, in a safe situation (spotter or rack).
5. Change Your Partner: If you workout with a Negative Nick, who doesn’t pump you up for your workouts, then get a new training partner.  Environment is critical.

To be sure, this kind of mental game is hard.  I find it’s easier if I turn off all music, but with practice you can tune it out.  And with practice, you’ll be able to do all this mental prep and self-coaching quickly and effectively.  It may feel awkward at first, but stick with it and it will become second nature.

Then you’ll get more out of your workouts.

What do you do to stay focused?  Can you share it with everyone?
Digg it, and make a comment!

Just starting out with weightlifting? Want to get bigger muscles this winter?
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Related posts:

1. What Do You Think About When You Lift? Part 1 of 2
2. I’m Still Sore – Should I Lift Today?
3. Why You Need to Lift Weights

Tags: motivation, thinking