No Nonsense Magazine

Setting bodybuilding training goals

Set deadlines, short and long term for achieving you main goal.

By: Darren Salmons
Fall 1996

The Other Important Factor

The four most important factors in your bodybuilding success are nutrition, training supplementation

I stated reading  Straight-Up Sports Supplements" column there are four factors to consider when you want to gain muscle and strength, while at the same time lose bodyfat. The four most important factors in your bodybuilding success are nutrition, training, supplementation, and recovery. These are the factors that are under your control. Others, not under your control, revolve around your inherent genetic make-up. Next, issue I'm going to summarize the plan set forth in the preceding issues to help you maximize your genetic potential. But, first, there’ s one more thing just as important as your food, workouts, recovery ability, and even your genetic potential – your ability to set goals.

I refuse to work with a potential client until we have a mapped out at least one specific goal for physical improvement. I’ve sat in on sessions at the Beverly International Nutrition Center with Roger and Sandy. Every session starts with a restatement of the clients’ short term and long term bodybuilding goals. In fact, the focal point of the session is to measure your progress toward your current goal. I could be a local, regional, or national bodybuilding or fitness competition, a goal to gain four pounds lean body mass with no increase in bodyfat, or to lose ten pounds of bodyfat, or to lose ten pounds of bodyfat with no decrease in lean body mass.

The important thing is that you know what your goal is. Your progress toward bodybuilding success begins with a simple question, where are you going? Right now decide on a goal related to your physical appearance or ability. Write it down in clear, specific language. For example, "By January 1, 1997 I will add five pounds to my lean mass and reduce my body fat levels by three pounds." Ask yourself the following questions related to your goal:

  1. Is it something your really want? Let’ s see... if I start October first, that will be a net difference of eight pounds in four months. It’ s something I definitely want.
  2. Is it realistic?
    Absolutely... there is case after case in the No Nonsense Magazine of those who have achieved similar goals.
  3. Is it written down?
  4. Have you set a deadline for achieving this goal?
  5. Have you identified interim goals?

    My first month on my new nutrition and training program I will lose two pounds bodyfat and add two pounds lean mass.

  6. Have you listed sources of helpful information and people whose help and cooperation you need?

    Don’ t forget to enlist the aid of your spouse, girl friend or boy friend, training partner, friends and work associates. They can dramatically affect your results.

  7. Is your goal measurable?
    Yes, but I’ ll need some help with getting my bodyfat compostion measured on a monthly basis. Weight changes, strength goals and girth measurement can all be written down and checked.

Your next step is to develop a detailed plan. Write it down in specicific language and read it aloud to yourself at least once a day. Summary: Keep records. Record your workouts. Record your nutrition. Record your supplementation intake. Record the amount of rest you get each day. Record your body composition measurements at least monthly. People who keep records are more likely to make progress than those who don’

Most importantly, decide exactly what you want to accomplish, write it down and read it to yourself at least once per day.