‘The Point Of No Return’

The difference between ‘mediocre gains’ and ‘phenomenal gains’ is pushing through that last rep (repetition).

“Nature rewards those favourably who develop the habit of going the extra mile”       -Napoleon Hill

Runners call it the wall. Lifters call it ‘The Point Of No Return’. It’s that one moment when the pain is too much and your brain is screaming at you to stop. At this point we must transend and push through that extra rep or all the agony and burn would have been for nothing.

arnoldschwarzenegger-curling1

Shwarzenegger was adamant that pushing through that extra rep is what separated the champions from the rest.

REP MULTIPLIER:

If you push through the last rep on every set in a workout with 24 sets. You’ve done 24 extra reps. If you do this every workout for a week that’s 100 extra reps. Do this for a month and that’s 400 extra reps. After a year you’ve pushed through 6000 extra reps.

1 day – 24 extra reps

1 week – 100 extra reps

1 month – 400+ extra reps

6 months – 3000+ extra reps

1 year – 6000+ extra reps

Imagine the difference in muscle growth having put all these thousands of extra reps in after a year!

The 33% Rule: LIFT, EAT, SLEEP

33%LIFTING + 33%EATING + 33%SLEEPING = 100% GAINS

Lifting/Training = 33%

  • Hard work in the gym. Lift to failure (until you can do no more) on every set.
  • PUMP IT TO THE LAST REP!

Eating/Nutrition = 33%

  • Follow a healthy high protein diet.
  • Make sure your in a caloric surplus everyday (eat more than you need to maintain weight)
  • EAT TO GROW!

Sleeping/Rest and Recovery = 33%

  • 7-8 hours of sleep a night (most muscle growth occurs during sleep)
  • At least 48 hours recovery time for different muscle. For example, if you hit chest on a Monday rest it until Wednesday.
  • SLEEP HARD!

The Secret Trifector of Gains:

GAINS TREFECTOR

YOU NEED ALL THREE TO MAKE 100% MUSCLE GAINS.

REMEMBER 66% OF THE GAINS ARE MADE OUT OF THE GYM!

 

Visualization In The Gym

“Harness the full POWER of your mind and body and achieve the impossible!”

This powerful technique is perfect for achieving new PR’s (personal records) or breaking through plateaus.

INSTRUCTIONS on how to visualize ‘Iron Mind Style’:

Equipment needed:

Headphones + Iron Mind Binaural Beats

Download here : https://www.dropbox.com/s/6umossf1y9xuf3s/Isochronic%20Binaural%20Beats%20for%20Visualization.mp3?dl=0

Your Mind + Body

Some Heavy Ass Weights

  1. Put on your headphones and use the Bineural Beat Frequencies to literally CHARGE the brain on to a higher plane.
  2. Close your eyes and imagine, visualize and feel the set as if your actually doing it.
  3. Take the headphones off and without hesitating IMMEDIATELY engage in the lifting of the actual weights.
  4. Relish in the glory of this newfound power you have procured.

It is simply a matter of lining up the mind first, so all the body has to do is follow.

THE PROCESS

Re-programming the mind to succeed.

Visualization goes back far in sporting history.

On May 6, 1954, Roger Bannister broke the 4-minute barrier, running the distance in 3:59.4.  As part of his training, he relentlessly visualized the achievement in order to create a sense of certainty in his mind and body. – See more at: http://www.nomeatathlete.com/4-minute-mile-certainty/#sthash.38A6guz7.dpuf

Bobsleigh athletes visualize the course before they do it. Even wing suit skydivers use visualisation to imagine the flight before they jump.

Why not apply this same mental techniques in the weight room?

“Life’s battles don’t always go to the bigger or stronger man

In the end the man who wins is the man who THINKS he can”

-BRUCE LEE

Scientific backing:

During the 1970s and 80s Dr Denis Waitley instituted visualization in the Olympic program. It was called, ‘Visual Motor Rehersal’.

Olympic athletes were hooked up to sophisticated biofeedback equipment, and had them run their event only in the mind. Incredibly the same muscles fired in the same sequence as when they were running the race in their mind as when they were running it on the track. This is proof that the sub-conscious can’t tell the difference between what’s real or imagined.

“If you’ve been there in the mind. You’ll go there in the body.”

-Dr Denis Waitley, P.H.D Psychologist

Why we use Binaural beats:

These binaural beats are ‘Theta Frequency’ and are designed to trigger the brain and put the mind in a state of euphoria.

https://www.dropbox.com/s/6umossf1y9xuf3s/Isochronic%20Binaural%20Beats%20for%20Visualization.mp3?dl=0

Visualization in the gym is a simple but effective process. Right before you do the set put on your headphones and start the Binaural beat track. As you are lifting visualize and feel the set as if you are actually there doing it. Imagine the process as easy and effortless. Feel as you would feel at the end of the set. Elation, Triumph, Victorious! At this point you have programmed the mind to overcome any mental block that might have been in your way.

“Strength doesn’t come from physical capacity. It comes from an indomitable will.” -Gandhi

Then IMMEDIATELY do the actual set and experience a whole new power in terms of mental and physical strength.

Advantages Of Visualization:

  • Increased Power
  • Increased Control
  • Increased Speed
  • Increased Confidence
  • Increased Strength

 

Download The Iron Mind Training log here:

https://www.dropbox.com/s/gvvy7r6k7pu8d2v/TRAINING%20LOG.pdf?dl=0