Unlocking Your Strength Potential

By Greg O'Gallagher | March 21, 2014 |

 

How to Unlock Your Strength Potential 

1. Become as present as possible during your workouts. 

To become present during your workouts means that you cut off any outcome dependency that you may have when you enter the gym. This means that you lift for the pure enjoyment and pleasure of it. This means that you take your focus away from mental activity and into the moment.

If you go into a set so attached to lifting a certain amount of weight or getting a certain number of reps, you will create anxiety. Whether it’s conscious or not, it will be there. This anxiety will make you more prone to failure as it will dilute your very ability to direct your attention into the task that you are performing.

Have a goal for what you want to lift, but go into your set completely present. Once you enter your set, give it your best possible effort. But don’t obsess about having to lift a certain amount of weight. Don’t beat yourself up if you fall short of what you wanted. You can’t control these things and the more you obsess and beat yourself up, the more you will push yourself into the wrong direction.

2. Draw your positive emotions from taking action NOT from your workout to workout results 

Don’t focus on anything outside of your circle of influence of what you can directly control. This means that you should draw positive emotions from taking action, being consistent and striving for maximal effort. This is what you can control and this is what ultimately will allow you to succeed. Don’t worry about day to day performance, these are needed to track progress but you don’t want to be at the emotional mercy of them.

We all have bad workouts and good workouts, that’s just life. Are you going to determine your emotional state based on something external and out of your direct control? This is what most humans do. True men and women of greatness know that this is no course to success and happiness. Drawing good emotions based on something external will turn you into a wavering being. The same thing that makes you feel good, contains within it, the power to make you feel bad. So your state will constantly shift and you’ll feel out of control and powerless.

True positive emotions are not emotions at all, but states of being. They stem not from external factors or forms, but rather from within. When deep down you are living in alignment with your true self and working towards your goals, you will not be frustrated by road bumps along the way. You will accept them and work past them and enjoy the challenge they present. The paradox is that once you stop obsessing about trivial matters out of your control and start living in alignment, more good, more success and more positivity will flow into your life.

3. Embody yourself with a flow of super human strength and power

Super human strength 

What you must understand is that when you’re in the gym, you are not training at or even close to your physiological limit. There are so many breaks in place that will stop you from redlining your true capabilities. It’s almost like you have a supercharged 400 horse power engine inside you but there’s a break in place not allowing you to go above 3000 RPM’s.

To tap into your true strength potential, you must embody yourself with a flow of superhuman strength and power. This will temporarily unlock strength and power that you never knew you even had. You are bringing your body into alignment with it’s true capabilities.

When you’re getting ready to perform a specific lift, imagine yourself with superhuman strength and the ability to bend steel, lift cars and leap ten feet in the air. Feel that strength flowing through your body. Imagine your body becoming illuminous. Feel your muscles growing in size. Now empty your mind and go into your set. The weight that you are thus doing will look and feel like nothing.

This drill is not about putting a mental imagine in your mind, that is very limiting. But rather it’s to feel a source of untapped strength and power flow through your body and radiate outwards. Don’t worry about getting this down right away. It takes a very powerful consciousness to properly execute this technique. It’s worth noting that I usually only do this drill a couple times during a workout otherwise it takes too much out of me.

Workout Intelligently 

These strategies I have laid out for you, are incredibly effective when incorporated within the context of a well designed and brutally effective workout routine. If you stack these mental drills with my Greek God Program, you will experience absolutely incredible strength and muscle gains.

 

Posted in Best Of, Build Muscle, Featured, Psychology and Mind Hacks, Workouts & Exercises and tagged

44 Comments

  1. K on May 5, 2014 at 12:42 pm

    Hi Greg,

    Wondering your thoughts on the pre roasted chickens they have at the grocery store. A typical lunch for me would be two full breasts with roasted non-starchy vegetables. Is this a good way to hit macros? What about the salt content? Should I be worried about that at all?

    Thanks

    • Greg on May 5, 2014 at 3:34 pm

      Don’t worry about salt content, it has no effect on fat gain. Yeah, the pre roasted chickens are great.

  2. Jonny on May 3, 2014 at 8:01 pm

    Hey Greg,
    I feel as though I have made some solid gains even in the last 2 weeks since resuming your program.

    However, I have been wanting to return to a fairly high level of tennis for a while- do you think playing competitive tennis ~3 times a week would be detrimental in terms of an imbalance of strength in one arm, or negating recovery on that side (left arm)?

    Also, would you recommend waiting ~10 mins for the incline bench apparatus being used by someone at the start of your workout to ensure following the same sequence of exercises each session, or would you just start with the 2nd exercise (for me it was weighted dips a few days ago)? I ended up doing dips prior to incline bench and found my numbers in strength were unsurprisingly down on incline but better on dips.

    Finally, with the incline dumbbell curls, do you suggest 8-12 per arm per set or is 4-6 per arm per set?

    Thanks Greg, you and Chris are major inspirations man.

    • Greg on May 4, 2014 at 2:20 pm

      Three days of tennis should be tolerable. You’ll have to see and experience that for yourself.

      You definitely want to maintain the same order of exercises. I would suggest asking the lifter if you can work in with him. Most often they will say yes. Or sometimes they will only have a couple sets left so it’s not a big deal. With incline dumbbell curls i like to do about 4-8 reps per arm. This is what I have found works the best for building strength and adding muscle. Anything above 8 reps on incline dumbbell curls and you’re going too light.

  3. Matthew on April 4, 2014 at 9:58 am

    Hey Greg,

    fuck all super-heroes because u are the only one true Champion ! Thank you because i can eat some ice cream and other junk-food every day and still stay lean. Im also stronger than i ever been.
    People watch me in the gym and ask me: “hey why are u so strong when u lift only 2-3x per week? I lift 6x per week, eat protein every 2 hours …” and my answer? I slap them and say: shut the fuck up and visit kinobody.com.
    You should make some Kinobody T-shirt with this Text : “Do u wanna be strong as hulk and ripped as fuck? visit kinobody.com”

    I will always recommend your Website and programs.

    keep up the excellent work man!

    • Greg on April 4, 2014 at 12:33 pm

      Matthew you’re fucking awesome man!

      Great slogan, I actually love that. Keep tearing it up man.

  4. Jeremy on April 2, 2014 at 9:24 pm

    How wide shouls grip be on standard bench presses? Ive tried doing it differently over time but havent found any one that feels right.

    • Greg on April 4, 2014 at 12:43 pm

      A little wider than shoulder width. I usually put my pinkies on the outside ring

  5. Clint on March 29, 2014 at 9:05 pm

    Been following your protocols for a couple of years with excellent results. At 41, I am probably the strongest and leanest I have ever been. Usually follow the strength and density program in your muscle building course, with occasional pump training. Just wondering your thoughts on Rusty’s new frequency training. Don’t think I would like to train 5-6 days a week, but was curious as to the science behind it. Keep up the good work brother!

    • Greg on March 30, 2014 at 2:23 pm

      Awesome Clint! I haven’t read Rusty’s course but he always puts out solid stuff. I feel that this would be a solid routine if you’re around 7-10% body fat with a fair amount of muscle already. The frequency training may give your muscles a little more density. But 95% of your physique will come down to your body fat and muscle size.

  6. Amos on March 29, 2014 at 9:38 am

    Hi Greg!
    What do you think of this routine for getting stronger triceps and bigger chest?

    Flat bench press (RPT)- 3 sets
    close grip bench press (RPT)- 3 sets
    rope push down (SS) – 3 sets
    lat raises (SS) – 3 sets

    thanks!

    • Greg on March 30, 2014 at 2:53 pm

      Looks solid! Although I would pair rear delts with chest and triceps. Helps with rotator cuff.

  7. tim on March 29, 2014 at 5:53 am

    Hi Greg?
    What you think about kettlebell deadlift?
    You can see here on 1:05
    https://www.youtube.com/watch?v=-uJylK2o6ng
    Henry Cavill using it

    • Greg on March 30, 2014 at 3:05 pm

      I don’t recommend it because you can’t go very heavy on it. So it won’t build much strength at all. Barbell or trap bar is a lot better. I suspect he was using that for a conditioning circuit.

  8. Aaon on March 28, 2014 at 10:16 pm

    Greg,
    I’ve been eating at 20 calories per pound on training days and 17 calories per pound on rest days for 2 months now yet i haven’t gained any weight. Could it be that at 18 yrs old with 10-12% bf, my maintenance calories is at 18-19 calories per pound? But i’ve tried eating at 18 calories per pound everyday for 3 weeks and i just gained fat.

    • Greg on March 30, 2014 at 3:01 pm

      Focus heavily on getting stronger in the gym. If your lifts are going up you’ll be building muscle. You may have to increase calories even further.

  9. Kk on March 28, 2014 at 12:44 am

    Great stuff here!

    Question; I think I’m around 15% body fat except I don’t know how to really calculate it? Where can I get an accurate reading?

    Also, I can see a 6 pack when I flex but there’s still chub on my lower stomach. It’s stubborn as well as love handles, how can I get rid of them?!?

    Thanks Greg!

  10. Mike on March 27, 2014 at 9:20 pm

    I’ve been following your Greek God Course and just finished my bulk and made some awesome size and strength gains within the past 4-5 months but put on some fat. I purchased your Shredding Course and Kinobody Elite Membership earlier this week and plan on starting my cut next week. The Shredding Course is awesome and worth every penny and the Kinobody Elite membership overdelivers. It’s truly a steal. Keep up the great work! This is my first time going on a cut, I will probably email you my before and after pics once I’m done. Do you think Fat calipers are necessary to use when tracking fat loss?

    • Greg on April 3, 2014 at 1:26 pm

      Thanks so much! I’m glad you’re enjoying everything and great job on making killer gains on your bulk. Excited to see your results when you finish your cut. And no fat callipers aren’t necessary. Definitely track your waist measurement though.

  11. Thomas on March 27, 2014 at 11:30 am

    Gonna start working on my weighted pullups, and was just wondering, how high would you recommend to go, when working on weighted pullups? Just pass the bar with the chin, or is it better to pull even further, to the upper chest touch the bar?
    Thanks in advance, and great article man!

    • Greg on April 3, 2014 at 1:24 pm

      Thanks man! For weighted pull ups definitely go with chin over bar.

  12. Kk on March 26, 2014 at 2:50 pm

    Hi Greg,

    Would 1300-1400 cals be too low for me at 180lbs? I’m trying to hit 170. I feel fine eating only 2 meals with intermittent fasting till noon each day, eating 500-600 cal lunch and then eating a 800-900 cal dinner.
    Thanks

    • Greg on March 27, 2014 at 8:13 pm

      That’s very low! I wouldn’t go below 1600 and even that’s really low. Maybe do a 700 calorie lunch and 1000 calorie dinner.

  13. Rodrigo on March 25, 2014 at 11:36 pm

    Hi Greg.

    I wanted to ask for help, I made the mistake of using aes and now entered the post cycle therapy. I’m 188 lbs, 1.77 m and around 12% – 15% rate of body fat. What programs do you advice to hold the gains and gain a better quality?

    Thanks

  14. Bob on March 25, 2014 at 8:08 pm

    Hey
    I’ve been following your greek god program. I’ve been doing heavy chins however have developed a tendonitis of my lateral elbow (lateral epicondylitis?). I also get this discomfort using a neutral grip. Any suggestions for other exercises or another grip position? Thanks

    • Greg on March 27, 2014 at 3:24 pm

      Go unweighted for a while and work on pull up grip.

  15. Ryan on March 25, 2014 at 6:44 pm

    Hey Greg, hope you’re doing great.

    Just wondering if you think incline barbell bench and weighted dips are too much to train on the same day? And if only training weighted dips, do you think that will provide a nice chest once you work up to a decent weight?

    Thanks!

    • Greg on March 27, 2014 at 1:58 pm

      No that’s not too much. 2 intense pushing movements is perfect, a find a third becomes a bit too taxing.

  16. Kk on March 25, 2014 at 12:08 pm

    Hi Greg,

    I’ve got 2 weeks before a vacation and wanted some tips to get cut. I’m 5’11 180 lbs and in pretty good shape, have some decent muscle but have a few ‘soft’ spots still. I’ve been intermittent fasting for the last week already and feel great. Wondering if I should try and add muscle or should I do more cardio and abs? What would give me the best bang for buck visually given the short time frame in your opinion? Which workout would u reccomend ?

    Thanks

    • Greg on March 25, 2014 at 12:58 pm

      The best buck is going to come from dropping a little fat. Cardio can help but nutrition and hitting your macros is going to be far more powerful. I’d suggest around 11 calories per pound of bodyweight to lean down nicely. Although you only have a week so don’t expect any crazy changes.

      • Kk on March 25, 2014 at 1:26 pm

        Ok thanks. One more thing. I’ve been tracking my calories and it seems low but I feel totally fine. I have a large salad with fat and protein (500cals) then dinner (850) cals and that’s it other than black coffee. With only 1250-1350 cals will I see improvements faster? I realize that it’s low but again I feel pretty good on it. I’m 180lbs so with 11 cals per desired weight that should mean I should be closer to 1700?

        • Greg on March 27, 2014 at 12:54 pm

          Yah that’s way too low in calories. I definitely wouldn’t go below 1700 calories. You’ll be much more satisfied and you’ll maintain more muscle and your fat loss will still be very good.

  17. Vinny on March 24, 2014 at 3:54 pm

    Hi Greg,

    Vinny here from NJ…I have recently purchased the GGMBP and I am wondering if this will be right for me. I am a 53 yr old ex amateur boxer that would like to be in what I call “Sly Shape”. Just an a** kicking EXPENDABLE machine…Also, you mentioned about the super hero program.Is that part of the monthly program? I was thinking about joining so I can start building some hurtin’ bombs and shed about 10 lbs of fat?

    Thanks.

    Stay Strong and Live Long Brother,

    Vinny…

    • Greg on March 25, 2014 at 12:52 pm

      Hey Vinny! If you’re looking to build some well placed muscle, maintain a low body fat and get really strong then my GGGMBP is awesome. I’d do that for a few months before thinking of the superhero program. The superhero is it’s own course.

      The monthly elite membership includes a new workout each month. With different goals. So some months will be me superhero focused, other months will be focused on building a specific muscle group, among other things. It’s a fucking steal for 10 bucks a month.

  18. George on March 24, 2014 at 6:56 am

    Hey Greg, thats some great stuff man. Your program has done wonders for me.

    I have a question. I.do deads and chins my B workout and after deads the rear delt flyes are uncomfortable for my lower back. Any alternatives that you think are good? I’ve been playing with one armed pushups recently. Would three sets of those be a good alternative to the rear delts?

    Thanks.a bunch man.

    • Greg on March 24, 2014 at 1:41 pm

      You can do chest supported rear delt flyes. Go with your chest on an incline bench.

  19. colin on March 23, 2014 at 5:37 am

    Just got back in from gym, dropped the headphones,hit PBs on my dumbbell incline and flat press. cleared my mind and thought i was THOR, laughing at my self at first thinking of it but when u do clear your mind and forget everything it was amazing. Top of the world now like Greg. People neeeeeeeed to follow your advice, you sir are a genius. Keep up all the great work Greg.

    • Greg on March 23, 2014 at 6:25 pm

      hahah thanks so much Colin!!!!! Keep up the awesome work my man.

  20. Jordan on March 22, 2014 at 11:49 am

    Greg,

    Your stuff is great! I am thinking about purchasing one or two of your programs but have purchased other peoples programs before only to end up not even doing them. I am 5’10 and 210lbs and fairly strong at maybe around 12 to 15% body fat. Im not overly concerned with having abs but would like to easily drop a few pounds and get down to a solid 10 – 12% body fat.

    I have been implementing your “free” routine outlines (the ones you mention in other posts) for about a month or so now and wow! I have been lifting on and off for the past 15 years and seem to put on muscle very easy but my results from just a few weeks have been nothing short of f*ckin awesome! The other day I was doing incline DB bench and put up 90’s for 8 reps and then 80’s for 12 RPT style but didn’t understand the big gap between reps. I guess I will try to hit 100’s for 6.

    Anyway, what do you suggest I do about the body fat situation and how much more strength could I expect to achieve getting one of your programs? I do understand that they will come slower as I have been training for so many years but non the less.. And one more thing ( sorry for the long post) do you advocate cardio (like hitting the heavy bag) right after a workout or on a separate day?

    Thanks
    Anyway

    • Greg on March 22, 2014 at 7:28 pm

      Hey Jordan,

      Awesome to hear about you’re strength gains, that’s fantastic. I’d definitely suggest leaning down, 210 lbs at 5’10 is very, very big. I’d bring it down into the 190’s. That will bring in a ton of definition through your physique and the slimmer waist will make your upperbody seem a lot bigger in comparison. The warrior shredding program would definitely be your best bet.

      You can continue to see strength gains for sure! You can probably get up to 120 lbs dumbbell’s on incline for 8. That’s extreme natural strength, after that any natural lifter will be hard pressed to continue making gains.

      • Jordan on March 22, 2014 at 10:37 pm

        Greg,

        210 is big but I do put on muscle fairly easy and I do come from a Viking Bloodline! haha
        Thanks for the response! I do appreciate it! If I get Warrior Shredding program I will let you know how the results pan out!

        Thanks again!

        p.s. I did 95’s for 10 today! insane! No doubt your program can and will do wonders for myself and anyone else!

        • Greg on March 23, 2014 at 6:23 pm

          Damnnn, strength is getting up there Jordan, keep up the awesome work. Sounds good man, definitely looking forward to seeing how it works for you.

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