Article By: John Fontana

So you’re staring New Years right in the face and know that things are supposed to change.  You vow to have a better year than last year, even if last year was a great year.  Part of that is getting back on track in the gym and reaching some goals that you have in mind.  This year it’s all about getting strong, you want to be the biggest and strongest you have ever been.

The thought of having those goals is the first step and it is obviously an important one.  But if you expect to actually reach your goals, the route you take towards them is a very important one.  Starting the year up in the gym with only a goal in mind is a recipe for disaster.  Learn to plan your year out better and you will have a much better shot at gaining the size and strength on that you want.

The Start

The beginning of the year is what you should consider your foundation period.  It is the first month or two where you physically build up your abilities, so when you make a hard push art your goal you are ready.  Whether you are new to exercise, an experienced gym goer or have had nagging pains, everyone has some thing they need to address before really hitting it.

Identify Your Weakness- If you do have any pain in your joints or extreme muscle tightness, correcting these issues should be your main goal. This stage is really about getting your body healthy as possible. It can take anywhere from 2 weeks to 2 months, but is absolutely necessary.

If you have shoulder pain or extremely tight hips and don’t correct the issue, I guarantee you will get an injury at some point. You can’t expect to lift some heavy weights if you have muscle or joint issues. This injury always comes at the worst time and will likely put you out for a few weeks or possibly even longer.

The Lesson- Don’t be a meat head.  Fix your issues first them move ahead.

The Foundation

Although it may be bit of an ego hit no one is perfect.  If you want to put on a ton of muscle this year, building a strong strength foundation is necessary. My weakness is currently lack of bicep and forearm strength.  These weaknesses currently limit me in some leg exercises, pull ups and rows.

Know Your Body- The foundation period should last anywhere from 2-4 months and will get you primed and ready to make a reach for your goals. It should also be more of a general fitness time, where you increase endurance, strength and power.  You should spend your time focusing on these three variables.  You will have to be very strong, powerful and have good muscle endurance to be ready to make the next jump. During this period you should expect to start seeing some good results, but don’t let them fool you.  Stopping the foundation period too early will leave your body less than 100% ready to go and eventually make you take a step back.

A common mistake here is to think that you are ready to take the next step, when in fact you’re not. To know that you are really at the end of this phase, you should feel the best you have ever felt. If you want to gain the most muscle you ever have, you should feel very strong and powerful.

A good sign that you are ready to move on to the next step is a plateau. If you haven’t made gains in a couple weeks, you are likely ready to move on.  Take a week to unload and then get ready to get into the serious stuff.

Lesson- You’re not there yet.  I know it’s easy to jump the gun and feel like your ready to go but a premature exit from this stage will never let you get your absolute best.

The Go

All right, you have fixed all weaknesses and built up an amazing foundation, now you’re ready to make a strong run towards reaching that end goal.  Now is the time to focus in and start to dedicate your time to more specific issues.  If you don’t leave the gym everyday feeling completely exhausted, you’re not doing enough. Three consistent themes during this period are being tired, sore and hungry. By the time 10 or 11 at night rolls around you should be ready to pass out.  In the morning your muscles should hurt as soon as you put your feet on the floor.

Go Hard- During this phase you will spend less total time in a specific workout because the demand they place on your body. Don’t repeat the same workouts for more than 4 weeks at a time and take a week off or go really easy before starting a new style of workout.

The Lesson- Go hard! I’m talking harder than you ever imagined going.  Everything you have in you, every time you workout.

The Feel

Now that you have accomplished your goals, you are going to feel great about yourself.  You’ll be walking around like no one can touch you and be laughing inside every time you see someone else think they are working hard.

Remember how you feel right now and always keep that in the back of your mind.  Although it is near impossible to stay at the optimum condition for an extended period of time, never allow yourself to slip too far away.  You should always be within striking distance and know that if you give it a few hard weeks you’ll be right back to that point.  Really you should be reloading and planning your next plan of attack on whatever goal may be next.

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