The Difference Between What You Do And Think

Last Monday I talked about Arnold Schwarzenegger, and how his mindset was his real secret to success in his lifting, acting and political career. Today I want to talk about how to develop the same kind of winning mindset.

I already alluded to this a couple of weeks ago when I said that changing your habits is easier than changing your thinking. There’s what you do on a day to day basis, and then there’s the way you think.

The overwhelming majority of self-improvement and success books focus on the thinking. Common advice is to think positive, think abundance, think confident and similar utter nonsense. Now I’m all about positive thinking and I hate crabs and whiners, but I’m also a pragmatic – I do what works.

It’s like the guy who is kinda shy with women and who gets the advice “just be confident”. Well duh, if he knew how to be confident, he would already be doing it. Even worse is if the guy now starts faking it, trying to be James Bond.

Most methods to gain confidence and success focus on this – the thinking. But after helping thousands of guys to gain muscle and strength, and going myself from a skinny-fat 120lbs who couldn’t do a single Push-up (I was so weak I even lost at armwrestling to a girl) to a muscular 170lbs with a 400lbs Squat, I’ve concluded that it’s really the doing that matters.

It’s not rocket science – when you dramatically transform your physique and skyrocket your strength, people will notice. You will get compliments and gain respect. This positive feedback combined with the courage you develop from overcoming your fears daily in the gym, is where true confidence comes from.

The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.

- Arnold Schwarzenegger

In fact, several of my StrongLifts Members have confided to me that they used to be shy around women and/or with people before they started SL5x5, but that this radically changed once their strength started to increase, almost always very quickly. Heck, often the women are now shy around them!

Meanwhile those self-help gurus will tell you to just sit at home, think confident and visualize your goals. To the guy who is too lazy to go the gym 3x/week and who doesn’t understand that the way life works is that you get what you put into it, this blather is cocaine. And it’s at least as dangerous.

You should think positive and I’m a firm proponent of visualizations, but you do have to take action to get somewhere. And when you take consistent action towards your goals, the thinking will automatically take care of itself. Fact is, increased competence boosts confidence, and it does it amazingly fast.

I’ll talk more about taking action next time.

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9 Responses to “”Mannix says: December 1, 2010 at 2:44 pm

“God helps those who helps themselves first.”

That is what comes to mind after I read this blog.

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One Thing All Successful Guys Share

Wednesday I talked about the difference between what you do and what you think. Today I want to talk more about the doing – taking action.

The most important action you should take to develop a winner’s mindset, is to look for guys who have achieved your goal, study them, and then copy. Forget about the way they think, focus on their behavior and mimic it.

Think about it – why does every top athlete have a coach or mentor? Tiger Woods and David Beckam have one. So does almost every Olympian. Arnold Schwarzenegger also had a mentor – Reg Park, 3x Mr Universe. Even I had a mentor when I started lifting and who introduced me to Squats.

Notice how the apprentice often becomes more successful than his teacher. Arnold won more titles than Park, yet that doesn’t make Park a know-nothing. I also got stronger than my mentor, but he was no know nothing either.

The guys who look at successful people like Arnold Schwarzenegger and claim that “it’s all about steroids” they miss on key lessons like these. Again – why do you think all successful people have a coach or mentor? I’m not trying to sell you my coaching program here – I’m full until next year. I want you to think really good about why the heck these guys choose to have a coach or mentor.

Arnold Schwarzenegger revealed in his autobiography “The Education of a Bodybuilder“, that he did heavy Squats and Deadlifts from the start because Reg Park could Squat 600lbs and Deadlift 700lbs. Arnold looked for a guy who had achieved what he wanted, studied him and then copied Park’s 5×5 method.

Inside my StrongLifts Community I have long noticed that my most accomplished Members follow the training logs of other SL Members who are in most cases stronger than them. They subscribe to their logs to automatically get updates, examine what they do, and then copy. This is the closest thing to mentorship.

The true benefit is of course the thinking that you acquire by hanging out with these Members. Most guys’ biggest stumbling block is their own thinking – what they believe they can and cannot do. There’s no better way to eliminate those limiting beliefs than by seeing a guy with your age and body type doing it. And that’s one key ingredient of that winning mindset I referred to – no limitations.

Who are you studying?

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4 Responses to “”Maslow says: December 3, 2010 at 3:36 pm

I’ve got a mentor. He was my professor in college. I noticed he was super jacked so one day I asked what he did when he worked out. He invited me to “train” with him. The first time I did so I puked 20 minutes in, which earned me a high five and slap on the back from him. He taught me to workout with extreme intensity. He played football in college and then moved on to Olympic lifting, eventually training with the Canadian National team. He’s an adherent to the squats and milk, old school training methods. He knows that gains are made when you push your limits, and he’s taught me that. His grandfather was a “strongman” with the circus, so I suppose it’s in his family and blood to go all out and get brutally strong. He lives far away now but being able to ask him the occassional question and seek advice is incredibly helpful, and motivating since in the back of my mind I want to prove to him that I have what it takes. The simple social pressure of having a log and updating friends on training really helps when I’m debating doing that last squat set because I know it’s going to suck. He and I have plans to compete together in a USAPL meet next spring.

Vivek says: December 3, 2010 at 3:37 pm

I am studying the weight on my bar and you.

Ken says: December 3, 2010 at 5:01 pm

I have observed through the years that successful guys, no matter what their endeavor is, is that they share at least4 traits; 1. Drive- Successful people are driven people. They are driven to achieve their goals no matter what happens. 2…. Goals- Successful people that I try to emulate don’t do things haphazardly, they write down both immediate, and long range goals.

3. Discipline- they forego immediate gratification for long term success. 4 Knowledge- they study their endeavor, their opposition, and themselves- Always striving to improve.

Jamie says: December 3, 2010 at 6:47 pm

My biggest inspirations around here are SL Members maroon, tyrone, and bluestreak. Those are the guys who are where I want to be at.

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Here’s The Deal

Author, lecturer and strength coach Jim Smith CSCS USAW has just released his brand new AMD 2.0 System. And to celebrate that, you can claim your copy for 20% OFF until midnight Friday December 10th 2010.

Click here to grab your copy at a special 20% discount.

I’ve written a  review of Smitty’s new muscle building program which you can read by going here. You can also discover the full details about the AMD 2.0 System on his website by clicking here (pay attention to the success stories).

Try AMD 2.0 Risk-free for 20% Off and Get 6 Free Bonuses. On top of the 20% discount, Smitty is also giving away the next 6 free fast-action bonuses when you claim your copy of his new AMD 2.0 System today…

BONUS #1: Deadlift Fundamentals Manual – 200 pages manual about my favorite exercise – the Deadlift. Technique, shoes, belts, grip, variations (like sumo) and assistance exercises are all shown here.BONUS #2: Deadlift Instructional Video – step-by-step video that shows you how to master the Deadlift technique in real time – this video is quite frankly worth the price of the entire package alone.BONUS #3: AMD Top 5 Fat Loss Strategies – discover how to shred stubborn fat off permanently (without spending hours on the treadmill) so you get the body you’ve always wanted once and for all.BONUS #4: AMD Explosive Upper Body Muscular Growth. Real-time video of an AMD workout so you can see for yourself how quickly you can get an effective muscle building workout in less than 35mins.BONUS #5: AMD Explosive Lower Body Muscular Growth. This is the same type of real-time video of an actual AMD Workout, but this one is aimed at your lower body (how to put muscle size on your legs).BONUS #6: Premier AMD Videos Youtube Channel. Smitty will show you how to master the technique of all the most common and advanced exercises, not just the ones of AMD but also of StrongLifts 5×5.

That’s really lot of stuff that you get for free when you try Smitty’s brand-new AMD 2.0 System for 20% off. To claim your copy today at special discount before his offer expires click here right now.

Talk Soon,

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Vitamin D for Size & Strength

Consider vitamin D if you're looking to boost your size and strength

December 7, 2010

FLEXONLINE.COM

Dr. Jim Stoppani, Ph.D.

Vitamin D just took a hit in the media when one study showed that the average person doesn't need to supplement with it. However, bodybuilders are not average, and if you're looking to boost your size and strength you'll want to consider supplementing with Vitamin D.

Since vitamin D gets converted in the body to a steroid hormone--1,25-dihydroxyvitamin D--it makes sense that it would have some effect on strength. This active form of vitamin D binds to specific receptors found on membranes and nuclei of muscle cells. When it binds to these receptors, it enhances muscle contraction and protein synthesis--the buildup of muscle protein that leads to muscle growth. Research shows that certain types of these receptors may be responsible for greater muscle size and strength. Adequate vitamin D levels can help ensure your muscle receptors are activated for optimal muscle function, strength and muscle growth.

We recommend taking 1,000 international units of vitamin D about twice per day with meals.

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A Little 5×5 Mistake That Can Retard Your Gains

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A Little 5×5 Mistake That Can Retard Your GainsNov 18th, 2010 by Mehdi

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Are You Afraid of Squats?

Yesterday I said that one common mistake I see guys doing on StrongLifts 5×5 is neglecting to add weight. Today I want to talk one of the reasons for this…

Fear.

I honestly believe that every strength trainer, no matter how strong he is, will always have some kind of fear when facing unfamiliar weights. I’m now in my 12th year of lifting and I admit I still have it when attempting PRs.

The difference is that experience has taught me how to handle this fear – by lifting that frigging weight, NOT by avoiding or delaying or overthinking it.

There’s actually a book (it’s not that good) called “Feel The Fear and Do It Anyway,” that makes this point – winners and achievers almost always keep feeling some fear when performing. The difference? They do it anyway.

Now this does NOT mean that you should load 200lbs extra on the bar, and risk injuring yourself in the process. You should always Squat inside the Power Rack, use the safety pins, and settle with smaller, yet consistent PRs.

What this does mean is that the fear of missing a lift will most likely never go away, and that there are only 2 ways you can deal with it:

face your fears; ORchicken out

Winners are winners because they stop thinking, stop rationalizing and just go for it. This, facing your fears, is what develops true courage and unbeatable self-confidence – not just under the bar but in everything.

So the real secret is becoming comfortable in uncomfortable situations. And you do what by consistently facing your fears, not by avoiding them.

I’ll reveal specific Squat techniques next week.

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15 Responses to “”Maxim says:November 19, 2010 at 1:48 pm

True.

Patrick says:November 19, 2010 at 2:14 pm

A great truth! and the book? FEEL THE FEAR AND DO IT ANYWAY? never read it, I got the concept by just looking at the title. I didn’t need to read all teh psycho babble inside to get the idea. I’d been squatting over twenty years I think when the book came out. I have alwasy done squats, afraid or not. I was taught by a powerlifter in 1970 to “psych myself up.”
His name was John Garber, a great teacher and awesomely strong.

Alyona says:November 19, 2010 at 2:32 pm

Tnanks, Mehdi, for this inspiring post. Your confession and your advice make me realy optimistic, because yes, I’m afraid of squats (even though weight is not frightning).
Looking forward to read about technique next time.

Clement says:November 19, 2010 at 2:51 pm

I am afraid of squats, because they give me huge legs. I have that genetic advantage. They made my legs improportionate to my body and slowed my speed. I only do them once a week, and 3×3-5, and deadlifts for 1×5 the other time.

MARK says:November 19, 2010 at 3:16 pm

Fear is one emotion, but do not confuse it with caution, I for one have had to back off when lifting / squatting heavy due to injuries, too much heavy lifting can eventually cause injury after injury if you do not back off occasionally to allow niggles to repair before you know it those niggles can turn into bigger problems, I used to lift like a mad man every time I walked into our gym no fear just psyched and ready to lift anything, now I know better (at 44) a little common sense or caution can go a long way in keeping you injury free, now when attempt a personal best I stop to think about how my joints feel and what niggles I have been getting for the past few days, if all is well I go for it, if I suddenly remember that the niggling pain in my lower back has not quite gone I will play it safe and leave it for a few more days, this is caution not fear, you have to be sensible and work with your body not against it,
Good call about fear though never let it win, use it to get psyched and all being well go for it!

Vivek says:November 19, 2010 at 4:15 pm

I need to squat in life man! Not only under the bar.

Thanks mehdi.

Wyrmwood says:November 19, 2010 at 4:24 pm

No Fear – not very courageous (or smart)
Know Fear, and face it – intrepid

rere says:November 19, 2010 at 8:12 pm

I’m always afraid of squats. Like you said when you get to the gym, you just have to psyche up a little and focus on going through the reps in your mind. It truly is a masterclass of an exercise. I hope I’ll be doing them for many, many years to come.

jon kane says:November 19, 2010 at 9:24 pm

Wyrmwood, i like that a lot. happy squatting everyone

Dchrist says:November 19, 2010 at 10:11 pm

Hahah. I Honestly told a co worker today that I thought everyone at my gym was scared to squat. No one ever does them, that I see, and they look at me like I’m crazy. :)

matt says:November 20, 2010 at 1:15 am

unfortunately i don’t have a power rack in my gym to squat in though. hope you cover how to face your fears in squatting without safety pins in your next post Mehdi :)

puurboi says:November 20, 2010 at 10:04 am

The fear of failure is what makes me do the lifts… the failure i would feel if i missed a gym day is the reason i go to the gym…

The fear is what drives me to do thing….and not shy away

Keagan says:November 20, 2010 at 9:53 pm

I simply see “fear” as anxiety which boosts me. Its allot easier to do a PR when your adrenaline is through the roof then when you are half asleep. I think everything is working perfectly when I get excited because my body works better.

RedForeman says:November 21, 2010 at 10:21 pm

Making sure my warm-up set weights keep pace with my 5×5 target weights has helped me with this. By working up to the target weight in sensible steps I’m not “hitting” that PR cold. My body is ready for the increment instead and it just goes.

Ken says:November 22, 2010 at 10:07 pm

I used to live in a rough apartment complex full of parolees and ex-convicts….I had NO choice, I had to squat to get stronger! LOL LOL.

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How to Overcome Your Fear of Squats

Last Friday I talked about how every strength trainer, no matter how strong he is, will always experience some kind of fear when facing unfamiliar weights.

Today I’m going to reveal you 2 techniques to overcome your fear of Squats.

The first one is called Walkouts and goes like this: after your Squat sets, pick a weight that is about 45lbs heavier than your work weight. Now get under the bar, unrack the weight, walk backwards to where you normally Squat and stand there for 10 seconds. Then walk back to the rack and set the bar down.

Walkouts will strengthen your joints and ligaments while getting you used to lifting heavier weights. Make sure you do them inside your Power Rack, with the safety pins high and ready to catch the bar would anything go wrong.

There’s another technique to overcome your fear of Squats that I’m about to share in a moment. First, in 2005 I did indoor climbing for a few months. Was pretty good at it, could climb 5c’s within weeks without even using climbing shoes or chalk. If I would ever quit lifting I’d probably get into climbing.

The funny thing is that I actually have some fear of heights. This turns out to be quite common and the usual advice is to practice falling. Here’s why: there’s knowing you’re safe, and there’s experiencing it. Once you experience it, then the psychological barriers are removed and you can really go all out.

The same method applies to Squats. Set the safety pins of your Power Rack so they can catch the weight, then Squat and let yourself drop on purpose. The pins will catch the barbell. You no longer know it’s safe, you’ve experienced it. This is how you can overcome the fear of injury on Squats, and this is also why you absolutely need a Power Rack (or Squat Stands with saw horses).

Most of the things you fear will almost never happen. Keep that in mind.

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10 Responses to “”pboonnao says:November 22, 2010 at 1:24 pm

True.

Dan says:November 22, 2010 at 1:27 pm

I wish my gym had power racks.
they only have squat stands with a pretty low catching frame. if you’re over 5’9″ / 180 cm you’re pretty much trapped under there I imagine

Vishal Verma says:November 22, 2010 at 2:42 pm

Quite similar to walkouts strategy for squats, I do rack lockouts before bench press every time I am feeling a bit diffident about heavy weight. Yes sometimes it works. Not always though. But it’s still better than sticking to the same weight for the fear of failing. At times when you are scared of failing, all you can do is put your best foot forward. And little tricks (walkouts, lockouts etc) like these give you that little confidence you need.

KevinT says:November 22, 2010 at 3:22 pm

Interesting that this article should come out today.

Last year I didn’t back out far enough, clipped a plate on the side of squat rack on the way down, stumbled and fell backwards onto the pins. Nothing hurt but my pride so I just laughed, re-racked and finished my session.

After a summer spent sprint canoeing I am working my way back to some semblence of strength (week 5) and backed 122.5kg of the hooks. It felt oddly heavy and my back was playing up, but its only 122.5kg! In the hole of squat 2 my back went (history of SIJ issues) and there was no way back up. I collapsed it onto the pins, crawled out, swore, stretched and put the plates back on the tree. that was me done for the day and probably the rest of the week as well! But, although as I write there are beads of sweat on my forehead from the pain, I know it could have been a lot lot worse.

That’s twice the equipment has proved its worth and I know beyond doubt that if I can lift it I will lift it and if I find I can’t then the rack WILL protect me – nothing to fear!

Don says:November 22, 2010 at 4:23 pm

The walkouts are an idea I had not read before–great tip. I will definitely add these to my squats (which really are improving and I’m going to hit my 1.5xsBW within the next 6 weeks. SL5x5 is so darned sensible compared to most of the nonsense I see people doing in our Navy/Marine Corp gym.

Vivek says:November 22, 2010 at 5:24 pm

Nice idea!! You got really practical ideas not only theoritical! This is the best part about you Mehdi.

rere says:November 22, 2010 at 9:14 pm

Sensible advice. I think a lot more gyms need to invest in power racks. I stopped doing walkouts, thanks for the prompt Mehdi

Steve says:November 22, 2010 at 9:18 pm

I’m gonna give it a try tonight.

Hilts says:November 22, 2010 at 10:24 pm

Great idea so next workout I’m gonna try walkouts! I’ve already experienced dropping the weights within my power rack. Thanks for the tip.

Jason says:November 28, 2010 at 6:59 am

These two ideas are great. You can also add in using reverse band squats to accommodate heavier squats to help you get comfortable pushing heavier loads.

As for the power rack, I bought my own and dumped the gym! It is much better being able to train in my house on my time in my own way without having to worry about who hears me yell and where I use chalk.

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