How To Get Motivated – On Getting Fired Up When You Don’t Feel Like It
Most men confuse wishing and wanting with pursuing. Their desire for a dream may be desperate and deep, but whenever desire fails to produce, they conclude the dream cannot be theirs. It’s time to stop talking the rhetoric about wanting to be successful and motivated.
For most of you, it’s only talk! Every man on this planet has problems, but most don’t actually want to solve their problems.
If you’ve been living in constant brain fog your entire life and want to make a change out of desperation or inspiration, I’ll tell you everything you need to know on how to get motivated.
In fact, I will strip away every single excuse you have until there are absolutely zero left!
1. Have high expectations
Not average expectations.
In reality, it’s easy to procrastinate when every single one of your goals is bite-sized, and you assume failure from the start. Most of you get caught into the trap of worrying endlessly about how you’ll get to the future. You leave the thought of actually focusing on the future up to later imagination. It doesn’t even exist. Start focusing on the big picture, and stop worrying so much about how you’ll get there.
Dream and think bigger. Set your goals to ones that would take two or three lifetimes to accomplish. When you complete your small goals in life, you have will much, much larger ones leftover waiting for you. You honestly don’t need a roadmap to life with all the planned stops, turns, and detours. You simply need to have a destination in mind.
Just imagine a man who decides he needs to lose a few pounds. He pushes himself into the gym and works out for a full day. He then decides to reward himself with a chocolate bar for his efforts in accomplishing a relatively small goal. He can repeat the process day in and day out, only to find he has managed to lose no weight at all. In the grand scheme of things, he put instant gratification over his ultimate goals in life because he wasn’t focused on the big picture.
If he had aimed to lose 20 pounds in a year, he would have most likely lost 10, perhaps 20 lbs, had he avoided instant gratification. If he had set his eyes on losing 200 lbs, you can bet he’d end up losing 20 pounds within the first month! Our goals determine how hard we work towards what we want in life and ultimately, what we actually accomplish.
Now, how many people in this world want to be millionaires? Almost everyone. Yet, very few are willing to write down a goal of making $100 Million within ten years. Why is that? Most simply refuse to believe they would ever be capable of doing such things without winning the lottery first. Most deem it impossible or beyond comprehension! It’s that kind of thinking that sets the tone for lack of motivation and establishes the reality of failure. If you can’t convince yourself that you are worthy of reaching a challenging goal, then your motivation will ultimately suffer, and in the end, you will never achieve it.
In other words, start trusting yourself and your goals. Self-doubt is what destroys motivation. It’s the fear of future failure that prevents average men from becoming high-performance all-stars.
2. Take action and form great habits.
When you form good habits, success becomes a self-fulfilling prophecy.
Good habits do not include things like browsing Facebook, Twitter, going to the bar with friends, watching funny videos, and so on. In reality, they are a drain on your motivation because they give you an excuse to rely on.
The truth is, you must cut all the time-sucking things out of your life that aren’t a part of your goals. All of them! Remember, you are the average of the five people you spend the most time around. If you hang out with losers at the bar every night, complaining about work, I can assure you will be a bum the rest of your life! Motivated, high-performance people don’t let distractions get in the way of their goals. In reality, friends and family are distractions. It’s a concept most refuse to accept, but it’s the truth. Surround yourself with mentors instead, more on this later.
Ultimately, you’re going to force yourself to do it, or you aren’t! No one else in the world can make the decision or determine what habits you set for yourself, only you can.
3. Make yourself accountable.
Your bum friends aren’t going to hold you accountable. Period!
I don’t care how close they are to you or how long you’ve known them for. 99% of the time they don’t want to see you succeed because when you do, they get left behind. The truth is, they’d much rather see you stay on their level at the bottom, as it is far easier for them to not compete with you.
People embrace comfort in life; they don’t like change. In fact, they fear it! You see this in politics all the time when people are stuck to their own points of view. They could be completely illogical, but if their comfortable, they will refuse to accept reality and truth. It’s a good reason as to why most people don’t venture off and start a business these days. They are deathly of afraid of doing it because they will no longer live a life of comfort, but rather a life of constant chaos.
If there’s no one to keep you in check when it comes to accomplishing your goals, and you can’t hold yourself accountable, then what motivation do you have to complete them? None! There’s no penalty, no humiliation, only self-misery, and depression. If that’s the case with you, then by all means, seek out mentors. Join a club or group where you can get introduced to other high-performance people. They will force you to accomplish your goals and stay motivated through peer-pressure.
Imagine showing up to a group every week and explaining you could not do this or that because you were too lazy. After awhile you become an embarrassment and ultimately change out of desperation or inspiration. If everyone else around you is motivated and succeeding as they share their weekly stories, you’ll become less and less okay with accepting personal failure, procrastination, and laziness.
4. Remind yourself of your goals on a daily basis.
By that, I don’t mean in your head or mentally thinking about it. Instead, put them on a physical piece of paper using a pen. If you are really serious about it, write it down a giant-sized poster.
Place that poster or posted note on your front door or bathroom mirror. A place where you cannot avoid seeing it every single morning and night.
Within time you will be present with two choices:
It will become engrained in your brain, and you will be forced to get motivated and work towards it. Or, you will tear down the poster and realize that reaching a particular goal just wasn’t for you. Either way, you’re going to accept responsibility, or you’re going to refuse it. With a reminder that’s put in front of your face on a constant basis, the excuse of ignoring or forgetting about a goal vanishes. You must face it head on.
5. Smell the leather.
While it’s great to have colossal sized goals mentally, sometimes you need to see or touch them physically.
By that I mean, go to the Rolls Royce dealer and sit down in a car you cannot afford. Take a tour of a multi-million dollar home that cannot afford. It will help you to envision the future and solidify the belief of what you wish to achieve in life. Your motivation will be at an all high time. If you think money can’t buy happiness, well, you don’t know where to shop!
The truth is, hunger is what brings out the beasts and demons in men. If you have no reason to get motivated you surely won’t be motivated. A man who cannot put food on the table for his family will do everything in his power to feed them before night falls. His only choice in life is to succeed or watch his children starve. It’s a powerful motivator. In comparison, imagine a man who has a pantry full of food to serve at dinner time. He has no reason to hustle because in reality, he has become a fat, lazy cat with nothing left to work for.
It’s a good reason why so many high-performance people start off by joining expensive clubs and wearing suits they cannot afford. They prepare themselves for a life they wish to live in the future. The ones who charge it to their credit cards, stay hungry and motivated because they have no option left. It becomes do or die.
It’s amazing what happens when you start out a business on credit cards or through a loan out on your house. For most men, the motivation becomes forced, and there’s no other way around it. If being hungry, desperate and smelling the leather isn’t enough to get you eager and motivated, not much else will.
6. Pep talks and all the other feel good bullsh-t.
While reading books, watching movies and attending seminars is in no way, shape, or form taking action, for some of you, a little pep talk will boost your non-existent motivation.
The truth is, there are a lot of speakers and gurus out there who’s life’s purpose and business, is to motivate and empower people. Unfortunately, that empowerment and motivational drive only lasts for a few weeks before it completely vanishes. You see it all the time when companies hire a sales guru to come in and fire up the sales team. The salesmen hustle hard for the first week or two after attending the presentation or seminar. Within a month, they have all returned to their old habits and reverted back to being sluggish selling snails.
In other words, all the pep talk bullsh-t doesn’t last! It may be a breakthrough for a lot of you men out there, but ultimately motivation is what gets you started, good habits are what keep you going.
If you sit around all day reading books, listening to podcasts or watching seminars, you’ll never take action. Knowledge, motivation, and willpower are worthless if you aren’t putting those things to good use!
7. Get passionate and follow it.
Some of you aren’t passionate about anything. You may have virtually no hobbies or interests at all. If you want to know how to get motivated, you must be passionate about something first!
Even if you’re passionate about playing video games, just consider all the guys and gals on Youtube who share their gaming interest with others, and rake in millions of dollars every year doing it. Ultimately, your work should feel like a hobby, one where you love doing it daily because you can wake up every morning, roll out of bed, and already be motivated.
You won’t have to find a reason or excuse to do this or that. You will simply do it because it’s what you love to do.
8. Get your blood pumping.
Get off the couch, take a shower and exercise. If you aren’t motivated enough to go to the gym, walk outside, or better yet, take your dog with you on a long walk. Do something that gets your blood pumping or at the very least moving.
Anything risky will work, from the extremes of skydiving to simply stepping out of your comfort zone. Aim to do something you fear five times a day no matter how large or small. Within three or so months you feel motivated to accomplish anything.
9. Stop worrying so much and just make the sacrifices.
Danger is real; fear is only an illusion, a choice! If it doesn’t cost you limbs or lives, the choice should be an easy and quick one.
The truth is, it doesn’t matter if you try to accomplish something and it doesn’t work out. If you’re committed, ultimately it will work out.
You can’t tell me that in 50 years, you will be unable to accomplish a goal in life if you stick with it. That’s 18,250 days, 438,000 hours or over 26 Million minutes of focus and work towards it.
Just about the only time you’ll ever fail to accomplish a goal, is when you share your self-doubt with others. The moment you do, it’s game over. You have already mentally told yourself, “this is going to fail.” Never do that!
I get that making sacrifices is bloody hard, but one way or another they must be made!
10. Quit being a wimp!
We ALL have problems. Every single man, woman, and child. Your circumstances, background, and past don’t matter! They are all excuses, all of them! Period.
Complaining never solved anything. The only difference between champ and chump is “U!”
It doesn’t matter if your parents abused you, if you got fired from a job you loved, if your girlfriend just left you, if you’re dirt poor, and so on. You are the only person that can decide where you want to go in life. The only approval you need is your own. Not your families, brothers, sisters, friends, co-workers, etc.
11. Understand that a level of high-performance success isn’t for everyone!
Not everyone is motivated by the same things.
While money isn’t everything in life, it’s the only thing people actually keep track of. However, you must understand there’s a difference between your emotional and financial bank account in life.
I know some of you struggle to find motivation with things like going to the gym and working out, grooming yourself properly, talking to women, and so on. All of these stem from a manifestation of low self-esteem. You’ve got to focus on building up your emotional bank in life first and foremost.
If the things I mentioned above aren’t doing it for you, then perhaps you need to see a doctor or therapist. You’ve got bigger issues to work through that are standing in front of you and your goals.
Not all men are willing to put their past in the past, learn from their mistakes, accept that life’s not fair, and push forward. The motivated high-performance people of this world, do all the above. It’s what separates the losers from the winners.
Let’s face it; If you were motivated enough to read this, then you’re motivated enough to work towards your goals!
Truthfully, you don’t even need to know how. You just need to f-cking do it!
10 Best Bicep Exercises for Men
If you’re looking to bulk up and build some drool-worthy biceps, you’ve come to the right place! Whether you’re looking to work it out in the gym or get some reps in at home, this list has various workouts to pick and choose from when working towards your dream arms.
Large bicep muscles are a true testament to a well-seasoned workout and can do wonders for your personal appearance. It can really pay off to incorporate some bicep workouts into your regular routine if you’re looking to add some well-earned girth to your upper body.
Many people don’t know that working to add some muscle mass to your biceps can be a bit of a challenge. However, don’t let that stop you! Though it may be hard, it is not impossible, as long as you zero in on target exercises and put some strict commitment to your workout goals. Before we dive into the bicep workouts you’ll need to master to tone your physique, let’s learn more about this muscle group.
Breaking Down Your Biceps
Let’s begin with some Bicep Muscles 101. Your biceps (known in Latin as biceps brachii, meaning “two-headed muscle of the arm’) are a large group of tendons found on the front-facing section of your upper arm. This muscle comprises two tendons, attached to the scapula bone in the shoulder and the radius bone found at the elbow. These tendons are often referred to as the “short head” and “long head,” combining to make up the single bicep muscle.
Your bicep is designed to both rotate your forearm and flex your elbow, allowing you to accomplish lifting and pulling movements. They are one of the most powerful muscles in your upper arm, supporting and stabilizing other muscles as you accomplish daily tasks. The biceps are also the only muscle group in the collection of muscles that make up your upper arm that pass through two joints, both the shoulder and elbow.
Key Bicep Workout Tips
It is in the best interest of anyone looking to get into the world of weightlifting to make their biceps a top priority. However, because biceps are involved in much of our daily heavy-lifting tasks, they are especially susceptible to harm. You must take care when strengthening this muscle group, as strains and tendon tears can happen easily. Be sure to keep some of the following tips in mind before embarking on your new bicep workout routine:
Always Properly Stretch
As with any workout, it is always important to ensure you are properly warmed up before you begin! While some may find this step tedious and boring, we promise you’ll notice an immediate difference if you incorporate some simple stretches into your pre-workout routine.
By properly stretching, you increase blood flow to your muscle groups, providing better oxygenation, and leading to better bulking results. As an added bonus, this increased blood flow and oxygenation will also lead to less risk for tears or muscle soreness while heavy lifting.
Invest in Equipment
To get your dream biceps faster, investing in some equipment can really make a difference. For those of you with a gym membership, most of the equipment referenced in our listed exercises can be found in any standard gym. For those who are embarking on a bicep workout journey from home, investing in some basic equipment can make a huge difference in your results.
Getting a set of basic dumbbells should be a priority for those working on their biceps at home. Resistance bands can also work as a great substitute in these exercises, with some modifications. If you’re looking to invest and build a larger home gym, an adjustable workout bench, cable machine, and barbell bar would also be worthwhile additions.
Don’t Forget to Squeeze
The novice lifter may not know the importance of squeezing with each rep. If you’re looking to build some serious muscle mass, squeezing the top of each muscle contraction as you exercise is a key practice. You are putting force and tension on the muscle by squeezing, breaking down fibers to build new mass. Constant tension is a must in bicep workouts if you want to reach maximum results.
Switch Up Your Routine
Finding your perfect routine can be nice but be sure not to let it get stagnant! It’s ideal to switch up your exercises every so often to ensure you’re reaching your full potential and properly working out this muscle group. Vary your reps and sets as you go, change up your equipment, and try new types of exercises as you reach for your goals.
When building your bicep routine, try to come up with two different variations, alternating between them weekly. By embarking on this kind of routine, you should be able to build fuller biceps faster and see visible results in as soon as eight to twelve weeks.
Take Deep Breaths
This may seem obvious, but don’t forget to breathe! Some may find themselves unconsciously holding their breath as they exert their strength on a heavy lift. While you may think this is helping, you are causing a lot of internal stress. Holding your breath can cause a momentary spike in blood pressure and leads to less oxygenated blood getting to your muscle groups. It’s more than worth your while to make sure you’re equally focused on taking in some air as you are on your lifting technique.
Many powerlifters use the art of “bracing” while they breathe. To perform this exercise, push your stomach into your chest, also engaging your sides and back as you breathe in, reacting as you would if you were about to get punched in the gut. This brace is essential for your core when doing hardcore lifting and can offer much-needed support during heavy-weight exercises.
Remember to Rest
Just like warming up, taking rest days are essential when it comes to any workout routine. Knowing how often to workout is extremely important. Sometimes you may feel that you want to power through soreness and exercise daily to achieve your results, but rest periods play a significant role in any workout.
Resting is essential for repairing ripped and torn tendons that naturally get worn and broken down as you work them out. Rest days will allow your muscles to fix the microscopic tears caused during workouts, helping your tissue to heal and return better than before. Rest day will also go a long way to prevent muscle fatigue and soreness and reduce your risk of injury in future workouts due to strain.
It is just as important to rest during a workout as it is to rest afterward. While some assume you only need to rest for thirty to sixty seconds between reps, it is actually good to give yourself more time.
When planning your bicep workout, try to find a way to incorporate three to four-minute rests for this muscle group between sets to allow your muscles to return to full strength before starting again. If you don’t want to wait around during the rest period, you could try training a different muscle group in the downtime.
The Ten Best Bicep Exercises For Men
As we stated above, there are many benefits to focusing on biceps as an area of improvement in your own workout routine. If you’re looking to put the work into bulking up your biceps, the exercises we break down below are a perfect starting place. From beginners to seasoned pros, there’s something for every stage of your workout journey to be found here:
1. Standing Dumbbell Curl
The standing dumbbell curl is a classic exercise and can easily be replicated with some basic home equipment. For this exercise, you can use a dumbbell of appropriate weight or improvise with any heavy object at home that you can get a safe grip on. Be sure to take caution when performing this exercise to avoid injury- keep slow control, remember to squeeze, and keep your back straight!
- Standing up straight, hold one dumbbell in each hand, with your arms straight, palms facing forward and down by your sides.
- Keep your elbows locked beside your torso, stationed above your hips.
- While keeping your upper forearms still, curl the weight upwards towards your shoulder as far as you can. Repeat on either arm.
2. Standing Barbell Curl
This is another common bicep exercise, considered an old favorite by many. This exercise is well-liked for a good reason, as it allows you to work on both bicep muscles simultaneously, leading to more even results. When performing a standing barbell curl, be sure to keep your body fixed and straight, and avoid swinging as you lift. Your elbows should also remain by your sides and not move while lifting the weight.
- Grasp the bar with an underhand grip while standing shoulder-width apart.
- Get yourself into position, standing with a straight back, arms extended, and feet together.
- Keeping your upper forearms locked by your side, curl the bar up towards your chest. The bar should not touch your chest.
- After pausing, lower the bar back to your starting position. Repeat.
3. Hammer Curl
The hammer curl can be considered a more nuanced version of the classic dumbbell curl, working to target your biceps from your brachii to your baracialis. This exercises ability to better target the whole of your bicep muscle can help you gain some much-needed bulk. When done properly, a hammer curl can also put less stress on your wrists, if that’s an area of concern.
- Standing straight, hold a pair of dumbbells by your sides, palms facing inwards towards each other.
- Keeping your upper arms locked in place, curl the dumbbells towards your shoulders as far as you can, keeping your palms facing inward.
- Hold your position for a second, then lower the weights back down, entering your starting position.
4. Spider Curl
The spider curl is another variation of the classic curl. This approach can allow for a greater range of motion than other bicep exercises, ensuring that an optimum amount of tension is being held on the muscle. When performing a spider curl, you will need an adjustable workout bench set at an angle where you can stand leaning forward, allowing your arms to hang straight down to the floor while holding your dumbbells or barbell bar.
- Lie down on an angled workout bench, so you are standing, leaning forward, with your arms angled straight down.
- Hold your dumbbells in both hands, palms facing upwards towards you.
- Keeping your upper arms still by your side, curl your dumbbells upwards towards your chest as high as you can.
- Pause briefly before lowering your arms back down to their starting position. Repeat.
5. Zottman Curl
The Zottman is definitely a more complex exercise, but it is worth learning this technique. By leveraging different hand positions to maximize its target multiple muscles, this exercise can allow you to build a more even and balanced look to your bicep. Be sure to take particular care of your positioning when performing this exercise, as improper movement could lead to sprained or tense wrists.
- Stand in a shoulder-width stance, holding a dumbbell in each hand by your side with your palms facing inward towards each other.
- With your palms still facing inward and your upper arms locked, lift your dumbbells until your arms are at a 90-degree angle.
- Once your arms are at a 90-degree angle, rotate your hands, so your palms are facing up toward the ceiling.
- Once in this position, continue to lift up your forearms, twisting your palms, so they are facing outward away from you.
- Lower your arms back to their starting position. Repeat.
6. Regular EZ Bar Curl
An EZ Bar can be a great piece of equipment for working out your biceps, with its undulating handle allowing you to handle more weight than you could with other equipment. It also works to alleviate the pressure on your elbows and forearms, which can be great for healing muscles. Many claim that an EZ bar can stimulate better muscle growth than barbells or dumbbells, but it’s best to pick what works best for you! Adding this variation into your technique could lead to a new go-to set.
- Standing shoulder-width apart, hold the EZ bar in an underhand grip, resting it in front of your thighs.
- Keeping your upper arms locked by your side, curl the EZ bar up towards your shoulders.
- Squeeze your muscles, then slowly lower the bar. Repeat.
7. Incline Dumbbell Curl
An incline dumbbell curl is a variation of the dumbbell curl that works to provide a deeper muscle stretch. You should be on an inclined bench in this curl, sitting upright with your back flat against the pad. If doing this workout at home without access to a bench, any straight back chair or bench will do – just ensure you’re sitting at a roughly 90-degree angle.
- Begin by sitting upright with your back straight, keeping your arms down straight towards the floor, palms facing forward, with a dumbbell in each hand.
- Keeping your upper arms locked and palms upward, curl both dumbbells upwards towards your shoulders as close as you can.
- After a pause, lower the dumbbells, putting your arms back into their start position. Repeat.
8. Chin Up
This classic move is more difficult than meets the eye but can be highly effective when building your biceps. Plus, a good set of chin-ups can also work your shoulder and back to increase that overall upper body bulk when done properly. For those embarking on home workouts, there is a multitude of at-home chin-up bars online- just be sure it is properly installed to avoid any accidents. Any multifunction workout station should have the proper bars to get the job done for those in a gym setting.
- Standing shoulder-width apart, grip your chin-up bar, keeping your palms facing towards your face.
- Pull yourself upwards until your head is fully above the bar, with your feet off the floor.
- After a pause, slowly lower yourself back to your start position. Repeat.
9. Underhand Seated Row
This exercise utilizes any kind of cable machine, working to target both your biceps and your back. This makes it a great exercise for an overall body routine. When performing this exercise, be sure to keep your back extra straight and secure. It’s best not to lean forward when performing this maneuver, adding unnecessary strain and improper form.
- Sitting at a low pulley cable station or rowing machine, grab your straight bar with and underhand grip, shoulder-width apart, palms facing up.
- Pull the cable towards your chest, both keeping your shoulders down and pinching your Shoulder blades together in the back.
- After pausing, return your arms to their starting position. Repeat.
10. Standing Cable Curl
The use of the cable machine can allow you to perform rapid-fire sets with increased tension throughout the bicep, making it perfect for a quick routine. There are also many variations to this exercise, depending on the pulley attachments you attach to your machine. We’ll outline how to perform a standing cable curl with a straight bar attachment in the low position for these instructions.
- Standing shoulder-width apart with a straight back, grab the straight bar with your arms extended, palms facing upward.
- Keeping your upper arms stationary, slowly pull the bar up towards your shoulders as closely as possible.
- After pausing and squeezing your muscles, return to your start position.