How you can Have a Fitness Journal Advantages of Tracking Your Training

 

How to Start Keeping a Fitness Journal to Track Workouts | Coach’s Corner Ep. 136

Video taken from the channel: Roxie Beckles RoxStar Fitness


 

How To Keep Track of Your Workouts? (3 Methods)

Video taken from the channel: Mario Tomic


 

Should I Keep a Workout Log?

Video taken from the channel: mountaindog1


 

The Power Of Workout Logs

Video taken from the channel: AlphaDestiny


 

How to keep proper Workout Notes

Video taken from the channel: Bodyweight Muscle


 

Best Way To Track Workouts? Should You Keep A Fitness Journal..

Video taken from the channel: Ryan Humiston


 

MY TRAINING JOURNAL | Setup, Why, and How I Use my Training Notebook

Video taken from the channel: Em Dunc


Alrighty, so you have made the mega wise decision to start keeping a fitness journal.Not only is it a very simple tool to help you stay on track with your fitness goals, but there are a myriad of benefits attached to using one as well, from staying motivated (that sounds important!), to insuring that you are progressing week-to-week (again, important!) and of course, for those moments of. Staying on track with your workouts and nutrition can be challenging for a variety of reasonsand if you’re having trouble seeing the results you want, a change may be in order!How to record journal entries. There are two main ways to keep your health and fitness journals; physically, using pen and paper, or digitally, using an online fitness journal and app. How to keep a fitness journal A fitness journal doesn’t have to be anything elaborate or complicated – a simple notebook will suffice or you can use one of many online workout trackers and apps.

Whatever you choose, you can be sure that using a fitness journal will give you a training edge and help you reach your fitness goals quicker than. Okay, on to the topic! Starting Simple. I’ll start by sharing my very first health and fitness pages in my first Bullet Journal.

This layout includes a simple measurement progress tracker for writing down your measurements each month. How to Keep a Fitness Journal. Constantine Johnny Getty Images. Don’t Leave Anything Out “Your workout plan should, first and foremost, have.

How to Keep a Fitness Journal. So you want to start keeping a fitness journal, eh? Good for you! Let’s dive right into how you can keep your journal. First up, the “where” Where to Keep Your Fitness Journal.

There are three simple options for your fitness journal: Physical Journal. Here are 10 different fitness elements that you can add to your tracking spreads in your bullet journal to help you reach your fitness goals! _ How to Keep a Goal Journal. If you have a change you want to make in your life, or something you want to accomplish, a goal journal can be a good way to do that. Goal journals allow you to keep track of your progress, as well as keep you.

How to Keep a Fitness Journal Keeping a fitness journal is a great idea especially if you are just starting to exercise or start a new workout routine. Your fitness journal will help you keep track of everything that you want achieve and also monitor your daily, weekly or monthly progress.

List of related literature:

You can find various diaries at bookstores for recording your training, or record daily workout records in your computer.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

You can keep an ongoing record of your walks, your understandings, realizations, insights, body sensations, and lessons, not to mention your mileage, weight loss, resting heart rate, and whatever other pieces of personal data you choose to collect.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

It might seem to be a bit cumbersome, but a log book provides amazing support to your training efforts; if you don’t keep track of your activities, after some weeks you will not know what kind of mistakes you made earlier and what the causes were.

“K9 Schutzhund Training: A Manual for IPO Training through Positive Reinforcement” by Resi Gerritsen, Ruud Haak
from K9 Schutzhund Training: A Manual for IPO Training through Positive Reinforcement
by Resi Gerritsen, Ruud Haak
Brush Education, 2014

IDEA Fitness Journal.

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

Ikeep a training journal, where I write down all my workouts: split times, heart rates, and how I felt that day.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

The first step is to get a fitness journal to keep yourself motivated—it can be an oldfashioned notebook, an excel sheet, a notepad on your phone, or any other fancy app on your computer that you’re most comfortable with.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

The most effective piece of fitness technology I’ve ever used is a notebook and pen to record my workouts.

“Unplugged: evolve from technology to upgrade your fitness, performance & consciousness” by Brian MacKenzie, Dr. Andy Galpin, Phil White
from Unplugged: evolve from technology to upgrade your fitness, performance & consciousness
by Brian MacKenzie, Dr. Andy Galpin, Phil White
Victory Belt Publishing, 2017

You should review your journal regularly to see if there any recurring themes which you need to pick up on for your training and development.

“Teaching in the Lifelong Learning Sector” by Peter Scales, Scales Peter Senior Lynn Briddon Kelly
from Teaching in the Lifelong Learning Sector
by Peter Scales, Scales Peter Senior Lynn Briddon Kelly
Open University Press, 2012

It is advisable to keep a training diary so that you can track your training.

“Wheelchair Sport: A Complete Guide for Athletes, Coaches, and Teachers” by Vicky Goosey-Tolfrey
from Wheelchair Sport: A Complete Guide for Athletes, Coaches, and Teachers
by Vicky Goosey-Tolfrey
Human Kinetics, 2010

Why steal a training journal?

“The Best American Science and Nature Writing 2017” by Hope Jahren, Tim Folger
from The Best American Science and Nature Writing 2017
by Hope Jahren, Tim Folger
Houghton Mifflin Harcourt, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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115 comments

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  • 100% agree with how this forces you to turn up and i have exceeded all past expectations from my past training
    One down side however, depending on the individual, is it can make you push the RPE a little much hindering recovery if you are fixated on beating your last workout

  • Hey Alex! Can I alternate between box squats and free squats on your novice program?
    I love free squats, but I want to get the box squat benefits.
    If yes, which one should I do on which day?

  • How or what do you do when you go into the gym and you have a plan but everyone is using the things you need? A lot of times I run into issues where I have a plan for my training but all of the squat racks are being utilized and so it can mess up my timing between workouts. Do you have any tips on what you would do in this situation?

  • Since you have a background in Olympic Lifting and athletic training (I think?) I wanted to ask what you think about incorporating oly and/or Crossfit into a bodybuilding program or vice versa? I prefer the way I look when I am doing more bodybuilding splits and style training but I enjoy the variety of Crossfit and learning the Olympic lifts because I get bored easily. However, I find I miss having a more sculpted body when I just focus on Crossfit and Oly… thoughts? Ideas on how to incorporate it all? Do I just need to focus or can I do all the things and still progress in being awesome at everything and looking great haha??

  • How many times per week do u recommend working out your neck for how many reps. Currently I do it twice a week, 20 reps front/back/sides with 20lbs, is this enough or should I add more reps and weight? Thanks!

  • yeah the use of a workout log, has made such a difference in my training its day and night. It’s so good to even track the effects of your recovery and how the other variables outside gym affect your strength in the gym.

  • Maybe you don’t need to do a dedicated video on this (I’m ig kitten cat too ❤️), but I have never heard of a neurological phase of training and would love an explanation of the three different phases you mentioned

  • Thanks Mario! I use the old pen & paper method but I’ll check out FitNotes. Kudos to you Sir & I appreciate the content you provide.

  • “”JEFIT Workout Tracker Gym Log”” is a great workout tracking app(I’m on android).
    But overall tracking like waist, chest, ass and weight, I do it old school: Seyes book and a pen. Works great.

  • Personally when I was younger and not as advanced, I never really kept a logbook. Nowadays, if I don’t have a specific outline or plan going into my workouts, then I feel that I’m wasting my time. I’m not really sure if that’s a good mindset to have or not, but it shows myself how much I’ve actually learned over the course of my lifting “career.” Before, I would just pyramid up and down and have a basic split and that’s all I really knew. Now I’ve come to try and understand many different training strategies, techniques, etc. and I think that’s why I feel like I need a logbook to really track my progress at this point.

  • For me putting it on paper was a relaxing ritual if somewhat frustrating due to sometimes shaky hands. (as contradictory as that sounds) Was a great way to close my workout and hit my day. I’d shower and while I’m still in a towel write down everything I did. It really helps keep me motivated to do everything right since at the end of the workout when I’m writing it down, I get a boost of confidence knowing I did it right it feels like meditating.

  • I write everything. You’re absolutely right. If I got nine on my fourth set, bitch I’m hitting ten next time. When I hit ten, up five pounds and repeat.

  • actually just started one of your programs with your lifting style. Say its 3×8 and you are last set and going and realize you might end up with 11 for that last brutal tough rep. Would you rather someone stop at the 8 and add more weight and do another set to fail closer at 8 or just get that 11 at failure and call it a day?

  • Awesome knowledge, appreciate it so much also can you make a video about Vegan Bodybuilding and your thoughts about the subject.. Thanks.

  • I have been buying a dated diary at the start of each year and logging in that while filming here and there. I find the dated diary very easy to look back on

  • I was just thinking, how do you measure progress with with bodyweight training? It’s a lot easier with weight training, I would think anyway, as you just write down how much weight you’re doing and you can see your reps go up and down through the weeks you’re using that weight.

  • I still have the problem of mentally getting over “not progressing” in weight or reps from from previous attempt at the certain lift. This is helpful in understanding that its not all about the PR’s

  • hey man, i have a question. How should i change my workouts? like, if i’ve been doing a routine for like 2 months and i feel like its time to change, should i change:
    1all of the exercises
    2the order of the exercises
    3 or the days im working out

  • Hey Mario, I use Google Notes on my Android phone to keep my workout references, thanks for going through your challenges in keep track of your workouts maybe I will leap frog directly into the app you recommended.

  • So a new beginner book and the wolverine book are coming soon?

    You should make a video where you compare your insights and workouts to convict conditioning since that is the current gold standard in bodyweight exercise. Thanks.

  • Workout logs are beneficial for a lot of people but for me I feel I’m constantly thinking about the weights I hit anyway and I do a ppl split

  • Could you make a video on how to make a structured training program for yourself?
    Eg. How many exercises for each muscle group, different ways you can set up a split, etc.

  • Have you ever tried back bridging? Not just holding the bridge position but contracting the entire posterior chain back wards to train the whole back? It works pretty well for me.

  • Relative to this I bought a laminator and in really large letters printed out exercises, chopped them into strips, laminated them obviously, bought a bazillion magnets and have a wipe board. My point is you build a workout in your face on the board, as you go marker in sets, reps and resistance, take a picture of it post workout, and you have a more mentally impacting log not to mention a highly motivational, on the wall billboard in your face and driving your workout.

    I’m not exactly on the ball with it just yet but well into the process and it works great. Also, the ability to mid workout swap out say skull crushers for push ups or whatever due to how you feel is just a very coordinated system so you don’t wash out on targeting of the muscle groups that day.

  • Alex I love Benching and Deadlifting, but hate Squatting, and I am not a competitive lifter. How would you program getting brutally strong at just Bench and Deadlift?

  • However anybody calculated their “progressive overload”, if you don’t track it, you’ll forget, every workout. This was the biggest game changer to adding strength and the video game reference is so true. I don’t play them, as I view they are pointless but this is a real life game, that you can play forever! Love you stuff man!

  • I’m jusing a training log. But it is more than just repetitions and weights. My diet is recorded, my sleeping times, perseverance training and special events outside the gyms. I think everyone should have a log. If they are lucky enough to find a competent trainer (e.g., you), they can find the best training more quickly. Lastly, I would like to mention that one should always remain with the truth. You only deceive yourself. For me, the log is like a diary. No photo can replace these records, these are only snapshots.

  • Jeez! You still use notebooks?? There’s tons of apps that does the job better. I see the same at the gym. Only a few times I see anyone with a notebook. But never have I seen someone with their phone. Why?

  • John,

    Please consider doing a video or a written response on the best way to track macronutrients. (i.e. Should we “count” protein that comes from carb sources or only from our animal or whey sources? How does this affect the way we should utilize tracking apps like Myfitnesspal?)

    This is something never talked about in the fitness community and you’d be doing a great favor by giving us your take on it.

    Thank you for all the great info!

  • Best app I ever used is Daily Strenght “Gym Workout Tracker & Planner for Weight Lifting” super long name I know, but it’s amazing. It’s on Andriod.

  • Logged since the beginning, pretty much. Mandatory for making the best gains possible and to remember where you started from and where you are now, with the timelaps.

  • I’ve been using the Pen & Paper method for about 5 or 6 years now. Sometimes especially in the beginning I also felt motivated to put the data in an Excel sheet and than synchronise it with Google Drive, but I became unmotivated doing this extra work. Just surfed into the Google Playstore and downloaded the FitNotes App and will give that one a try.

    Do you only track you work sets or do you also track the warmups?

  • Would like to share my Google Sheets workout planner/log (exercises database and new week new tab design): https://docs.google.com/spreadsheets/d/17QJuYGik7AOOwKcRKO827mi9E6rBpurJXiFSmbFpBKY/

  • I started to follow your channel 2 weeks ago, it is very inspiring. We do not have any excuses after seeing your background.

    Yesterday I was thinking about keep tracking my workouts and the way you did is very simple, very effective.

    Thanks from Brazil!

  • I honestly wish a youtuber would explain in detail how to incorporate a deload into your program. I feel like Em would be good at explaining this.

  • I write my stuff down for over 3 years now, every-single-DAY! Not on my phone or my computer, but in a paperback! Most of the time, if the weight/amount of reps felt light, heavy or moderate I write down a number on a scale of 1 to 10, so that I can measure next time how ”heavy or light” the sets/reps where.
    My food is tracked by myfitnesspal., just saying.

  • Another great thing i do iny log book is write down how my body felt that day/week/month…if my shoulder has been giving me i fit for the month i knock off 10-15% on my bench/ohp for the next month to give my shoulder less stress but im still putting in the work….

  • I agree with always pushing yourself harder to break a limitation. At times people ask me what supplements i did/do take to achieve the physique/strength I have. telling them I put in 4 1/2 years & I do different variations of bodybuilding, powerlifting & calisthenics. My diet is trash but I focus more on protein intake.

  • Hi, I don’t track my workouts on a daily basis (number of sets, number of repetitions, mass). I have a plan on excel for progressive overload (for each exercises on each week) and I follow my plan.:)
    Sometimes I can’t do every reps on a set and I just need to add another set to be sure to reach the required volume. It has worked pretty well for me since the beginning. I can say that every week I hit PRs on most exercises and I’m happy with that.

  • I like how you say motherfucker but yeah I always write how much I workout some random dudes look at me weird but I honestly dont care for them I care for myself how I perform

  • Since I workout at home I have a word document with my workout. So I just write how many reps I did next to each exercise, only goes back to 1 workout tho.

  • I did Starting Strength LP for 3 mos and religiously kept logs. I went in and started out skinny nerd with his notebook and was leaving being complimented by gym staff (one of them a war vet) admiring how I was “killing it” and getting jacked. Logs are your friend! In fact, if you’re not keeping them, you’re not truly training.

  • I’ve tried apps but they are tricky to use and sometimes I get distracted with social media or emails. I use this fitness planner > https://on-track.co/collections/frontpage/products/the-complete-fitness-tracker it’s easy to use and helps me stay accountable.

  • I was trying to do your wolverine workout but on your blog there’s several different versions (superset, rest pause, getting started). I’m guessing I should do the workout listed in the rest pause blog because it’s most recent. If so, what if I can’t do some of the exercises like handstand pushups, one arm pushups, woodchoppers?

  • any tips on how to increase your bench while maintaining or even losing weight?

    At my current bodyweight its extremely difficult, almost feels impossible.

    I was 180lbs before and was close to a 275lb close grip bench, but now im 140lbs and even doing 165 on bench is hard now, I’m pretty weak at the moment on my presses.

    I notice however, that even despite this much weight loss, every other lift goes up and is much stronger than before except bench and kinda OHP.

    Running concurrent by the way, NE.

  • Good video Mario
    FitNotes ftw
    It is amazing and you feel like a boss when it tells you a new [personal record ] x rep max! ( x= number ) ������

  • I use Strong for Android and I really like it. I hear FitNotes is good too, I think they are both comparable. I wish they both had Web interfaces to look at and use as well. Maybe some day Strong will. I have all of my records in Strong, but I have thought of trying FitNotes. I think they are head to head.

  • Use strengthlevel.com
    I use it to keep track. Plus it compares you to other lifters who do the same lift who weight about the same as you. So it gives a little competition too.

  • Quick video today on the importance of objectivity and keeping track of your workouts with 3 methods how to track. (+ the method I use). Enjoy, and as always post your questions in the comments below! Talk soon! -Mario

  • Sometimes a feel weak, like I’m not getting stronger. It’s nice to look in my log book and remember that I’m lifting a lot more than I was a few months ago

  • I’ve been losing weight and lifting weights for two years (down 102 lb) I didn’t start logging my workouts until a couple months ago in an app fitnotes. I’ve been increasing my reps on bench and weight in back exercises gradually finally and it feels great! I recommend to anyone who wants to increase their gains

  • nice bro i agree logging can be really useful, especially since my memory tends to be ebola every now and then

    after every set: now let me grab my +5 notebook of gym logging

  • I use google docs/spreedsheets since it’s free. I have a master spread sheet that shows every exercise I do for every day…this literally goes back over a year now (1500+ rows). In addition to the master spreadsheet I track all major lifts on their own spreadsheet. On each of those spreadsheet I keep two graphs. max weight lifted each session and session volume. I only track this for working sets. This gives me two simple numbers to aim at for PR’s. This has it’s limitation, but man it’s a HELL of a lot better than not tracking.

  • Tracking progress is more powerful than people think:D Your previous workout should be your motivation to beat your current workout. This is also good for cutting because it will help you maintain your strength and muscle.:D

  • I usually go until failure or one before if I would need a spot…n I mean FAILURE and even may drop weight to failure one more set

  • I started loging after 8 years of training. Always i knew my working sets for compound lifts but never was sure what weight to use for other lifts. It has been a month since i started so lets see what happens

  • (At first I thought you were gonna talk about big wooden logs to use as a workout… But this is fine too!)
    I’m personally using the app Zero to Hero, where you can either choose between pre-set workouts from validated professionals and reddit users. Or you make your own by choosing your exercises in a list, which is what I did. You can choose how the progress builds up by saying “if all criteria of each set is met, increase the weight by “x” at the end of the week etc. You can set rest timers in between sets and it stores all your previous results of that same exercise. So using an app works great for me.

  • I got 62kg x 4 @ 10 about 4 weeks ago on the pin press. Now i can do 5×5 @ 7-8 rather easily. Even if you dont feel like youre making Any progress, workout logs dont Lie.

  • I am on my 3rd cycle of Candito 6 week program. It logs EVERYTHING for you, it’s incredibly convenient.

    That’s just tapping the screen though, getting lifts recorded EVERY time i go to the gym sounds like quite a bit of work lol. I’ll see if i can make it a habit, though!

  • It’s weird I never do a lazy workout I leave it all in the gym. But ask me to log and write that beasting I go through and I’m like meh. I’ve no doubt my lifts would improve if I recorded my efforts.

  • Backup sets and rest-pauses help to make progress when you fail goal on workset. They allow to improve every time from previos workouts.

  • Love your content! I also log my workouts plus have a private IG for myself to check my technique and see my weaknesses. Its one of the best things I have done for my training!��

  • Yes I understand about the ego part of it raising the weights but changing your weight lifting exercisers around to confuse the muscle Workout log

  • Lol, I’ll let you again which I use: http://www.bodybuilding.com/. It’s one of the best in my opinion. And ofc trying to get this subscription going exponentially up:p It’s going up really fast I think.. GL!

  • I use to use an app to keep a log of everything. Now I use a training log pad and pen. My memory is terrible. I find it very helpful and useful, yet other guys in the gym have different reactions. I don’t use it to show off, I use it to improve myself. I love it when I can move up in weight and improve.

  • Funny how Ben Pollack released a video yesterday saying why logs are a waste of time xD
    I’ve been logging every workout for years and I also find it funny how few people talk about FitNotes. It’s a great app to log workouts.

  • This is really cool. I’ve been lifting for 4 years and have made pretty good progress but this encouraged me to even think about finding a coach

  • How do you log it. I looked up pictures and it not helping. I want a good design that says how much weight I lifted how many times and how the work.out it and date I did it. Do you have a video on that of how you do it personally.

  • Probably the first time someone explains it in a way that makes sense, and not just saying nonsense like,”Well I just workout to how my body feel.”

  • I never make progress unless I write it all down.
    really like the way you break it all down in this video.
    I built a really basic online exercise logger and calorie counter at https://www.getstrong.fit (I always forget my log book)
    Love the advice about keeping proper form over additional reps. Set my self back 6 months with pumping out a few extra sloppy reps 2 Christmases ago

  • Hello john, one question, You train with an established routine or By intuition?and All series go to failure?? thank you very much, keep it up!!!

  • Love this! I’m a personal trainer and every single client has a printout of their program and they see much more progress than the ones who haven’t followed a program in the past. Programming is so important to see if things are actually working the way they’re supposed to. I personally also follow one, but I think I’m going to start keeping a journal like this because I hate being on my phone while I train as well!

  • some people need them, some people do not… i used to do computer programming so i have this brain that can remember a crazy amount of things… i never forget what i did the last week.. i still remember sentences from books i have read over ten years ago. but when i lose my keys… hahahah. can never find them and yes I just use my intuition while training and stick to a basic 3 week training program that my russian friend told me about, top secret mass gaining routine. exercises can be rotated in or out every week as long as the workout feels like it counts right.

  • would love a video on training progression through different training ages. How a beginner/intermediate/advanced person should train, all with the end goal of bodybuilding. I know most of your programs are designed for advanced bodybuilders so it would be interesting to see how you would program for beginning bodybuilders and intermediate bodybuilders alike.

  • I use a log book for my workouts but I also write down notes. Saying whether use more or less weight next time or change the amount of rest between sets.

  • John, I’m currently doing your Creeping Death program, and in many exercises you replace the decline press with other exrcises for women, is there a reason why you recommed women not to train the lower chest??
    Thanks!!

  • I’m a beginner (less than 2 years training), and I’ve been using a workout log since I started. Not only do I record all the pertinent numbers, I also note how I felt and if I want to work on something technical. For example, after squats, I might write down “keep knees in line with toes at the ends of sets next time,” if I noticed that my knees were cheating in a hair.

  • One thing I have learned about logging is that I find handwritten logs more fulfilling and motivating than a spreadsheet for example. It becomes much harder to slack or even skip a workout when you log everything. In my experience logging has been more helpful for motivation than anything

  • I have always been using Notes (just writting everything there as if it was a piece of paper and everyweek I would rewrite the numbers if I progressed. But I will definitely try the app called Strong you recommended.

    Btw a big fan, you deserve much more viewers

  • I track plate and half plate PRs as well as last lifted weight / PRs and workout days. I don’t log every single set unless I don’t get my rep goal or supersede it nor do I have to on my program.

  • What’s different about your thought process now versus when you filmed this, and what is the biggest change you’ve made in the last year for the results you have gotten personally?

  • Quick question, how i develop the flexibility to go past 90 degree while performing dips and at the top position you recommend to lockout in dips?

  • So what comic book was hiding in the log book in the thumbnail!!? You have that “im really focusing on this text Mr physics teacher” nailed perfectly from years of practice ��

  • How long should you stick with a particular exercise if you’re not seeing progress before changing things up? A couple weeks?
    Months? EX: I’ve consistently been 3 sets x 10 reps of 95lbs on the incline bench for the past 6-12 months, I don’t have extraordinary goals to be benching 300lbs or anything, but I feel I should be pushing myself more. I guess what I’m really asking then are what are the best strategies to progress for increasing weight? More weight but less reps (to failure with good form of course), or adding another set? Or have to experiment and see?

    I feel my religiously meticulous keeping of a log book for years has in a way even hindered my progress at this point as it’s not really a motivator anymoreand I feel I am more or less am just going through the motions of using one. Thank you for your postI’m going to seriously re-evaluate how I use mine and IF I will even continue to use one.

  • Why are you still following Brittany dawn on Instagram she stands for everything you are against. I just can’t see how you could even relate to her or want to follow her?
    1. Online Coaching fraud
    2. Buying animals as accessories.
    3. Cookie cutter diet plans and workouts
    4. Skinny not strong.
    5. Taking advantage of vulnerable women
    6. Buys a pet and then leaves it at daycare 24/7

  • I don’t like them particularly, for big weights i.e. squats and deadlifts, it could be useful for measuring small increments. However, people use them for side dumbbell raises (I’ve only upped about 4kg in 8 years of training on this exercises). People spend too long faffing about writing logs down when they should put the focus into training with more weight and more reps etc over time. I know for myself, once I progress to 130kg for 8 reps on bench press, my shoulders begin getting bad pain so I have to lower it or change exercises.

  • I kind of always tried to remember my workout. But i tried öogging and it helps. Im honna by a new noteblock and will start logging. Cause ones mind is flawed. And remebering every detail is too much.

  • This really inspired me to be more structured, but there tea is your glow. Got damn girl you skin has me shook, you’re comeback is the greatest

  • i kept a log book for years…then, i found that “listening” to my body was the best way to seeing growth.. NOT hitting a body part because i have to on a said day…but doing what i felt that day, i.e. if i was weak or sore that day, id swith from a power type workout, to a lighter weight hypertrophic workout.

  • “The success of a workout or a set is more dependable on the amount of the intensity you put into it, not necessarily the weights you use”. Meadows, 2018.

  • Hi Mario! regarding bodyweight exercise tracking if my weight is 70kg and I’m doing one set of 12 repetition of pull ups, the volume would be 12×70? simple as that?

  • lmao same day ben pollack releases video saying workout logs are trash and you shouldnt keep one ever, and then destiny releases video preaching workout logs, who do we believe youtubes?

  • This one really spoke to me John. I’ve been OCD logging for 20 years now chasing numbers (weekly weights, or reps per sets). I may try a month of intuitive or maybe just one training session a week pick a different day and do something intuitive. I just keep getting bombarded by add weight every week! “gurus” and the feeling like if I’m not pro-gressin and re-gressin.

  • I’m 6”3. Ran off memory for far too long and plateaud every time at 80kg in weight, stopped then started again for years. Currently doing your novice programme and it’s so easy to track and measure my progress, I no longer have the fear of a plateau and I’ve noticed great gains. I’m also not having to focus on the scale which is a relief.

  • I have been doing 12 -10-8-6 reps for each body part, divinding my plan into chest -tri, back bi, legs, shoulders…..4 different exercises for each muscle…..somehow I feel my progress has stalled and I have entered the comfort zone of not caring enough! any tips to overcome this?

  • Couldn’t agree more. I see far too many people mis-use log books and strive for beating numbers without considering the execution and intensity of the sets/reps performed.

  • Progression by poundage alone is flawed in reality especially for the advanced lifter. One just needs to do the math. Let’s say someone is doing 300×5 in the bench press. I “small” 2.5lb increase in weight per week actually comes out to a gain such that the lifter is performing 430×5 in one year’s time. Not likely.:)

  • I’ve been looking for a video like this. I tracked everything for about 2 years then I realised that every time I go into the gym I give it everything I have so why write every little detail down. I stopped logging my workouts and have still progressed a lot over the past year. I figure like you said here that as long as the last rep is as hard as it can be then I am recruiting all the muscle fibres anyway. That wouldn’t change if I wrote it down on paper! Thanks for this video.

  • I’ve been working out for about a year and a half now and I haven’t really been tracking my workouts. This video really helped me get started in doing so. Thanks a lot, keep up the good work��������

  • you still need to log what you’re doing because if you went in and just trained hard, you could essentially give it all you got each and every time and never grow even if you ate more food. this is because your body has no reason to grow. the stimulus isnt the workout, its the progressive overload. if you did 225 on incline and went back to do that week after week, why would your chest grow? you have to FORCE yourself to lift heavier weights and you do that by slowly adding weight to the bar. next time try micro-loading 226 or 227.5 or get more reps with 225. eventually you get stronger and as long as you execute good form and eat, you will grow. PED’s help too if you’re getting old…

  • Hi Mario!
    Do you also track your hormone levels from time time? What do you think about that in general?
    If you have a strong opinion on this it might be worth making a video on it…
    Best regards from Germany

  • Track in a dorky red notebook for about 3 years now…. Old school handwritten…. Love it…. Don’t care how ridiculous I look:)
    I’m on my 4th notebook…. Love occasionally looking through the old ones!

  • I agree John I don’t keep a log, but I see some in the gym with books and iPads looks like over kill to me, now I go off intensity like you said if I don’t come out the gym feeling like I’ve been battered by Mike Tyson then I’ve not been giving it my all…

  • Thanks Mario for those useful informations:) Sending regards from Czech Republic, Croatians beloved country, JK:D Good shit with Julien, super impressed.

  • Hey Mario, I’m 2 months into working out and I’m 16, I started out skinny fat, with no visible muscle, and now I’ve cut out most of the fat and I’m relatively toned. My goal is to get ripped, similar to your physique or of course the most sought after Brad Pitt look. Now I’m not sure if I have to bulk then cut or keep going with what I’m doing. Lifting light and high reps, do abs every other day, HIIT every other day. That’s what I think I have to do, I just don’t want to bulk I would rather do what I stated secondly. Last thing I want to know is if I’m supposed to stay in a deficit, surplus, or just in maintenance. Hoping for a reply, thanks Mario! Love your videos keep them up!

  • i use Repcount at the moment it’s simple and good but doesn’t offer a lot of things
    i used strong before but it was a trail for 4 days i guess! then i should go pri

  • I’ve been using pen/paper because I am still yet to get a smartphone even though I write apps for them lol! This year might be the year I get one though, just didn’t like how distracting they are having witnessed others be engulfed:(

  • Great video Mario! Sometimes the problem I have is tracking the burned calories from a strength straining workout. Myfitness pal is great for tracking food, but a little weird with tracking accurate calories from workouts.
    ::general question:: Do you adjust the calorie intake based on workout and non workout days? Or eat the same regardless based on your metrics.
    ::question 2:: During intermettent fasting, do you recommend any supplements during the fasting period? ex.. BCAA

  • Great video Alpha destiny and also I wanted to ask which one is the better one the Westside power bar from rogue or the Ohio power bar also from rogue.they actually have the Westside one at a higher price

  • Been using Fitnotes for the last 6 months. Awesome app, i love the estimated 1rm graph and total volume graph. btw great video! haven’t seen anyone talk about this app

  • Hey just wanted to give a huge thank you to you brother. Bought all three of your books and they have changed my life! I haven’t been this committed to getting in shape since I played sports in high school. I’ve constantly struggled with weight training programs that build way to bulky, so I’m really thankful you have taken a lean way to get big and ripped and broke it down for people who are starting from ground zero. Keep it up man, you’re inspiring so many!

  • “You don’t qualify for progressive overload without perfect execution” Heard Joe bennett say this on a video recently. This video from you backs it up and proves that chasing numbers is not always the BEST thing to be focusing on for sure!

  • I’ve tried apps but they are tricky to use and sometimes I get distracted with social media or emails. I use this fitness planner > on-track.co it’s easy to use and helps me stay accountable

  • I use the BodySpace app from bodybuilding dot com, but it’s a bit neglected, they don’t update it or improve it. Looking for another one now, that’s why I’m watching this. You should do an app comparison video.