Record your progress routinely in a training journal. It is crucial to keep track of your progress when you are working on building muscle. The easiest method for recording this information is an exercise journal. Note each time that you workout, and record which exercises you did, and how many reps of each. This is an easy way to observe and analyze your improving fitness level. Consider adding in the farmer’s walk as one of your exercises. Do this by carrying some moderately heavy dumbbells down at your sides while walking till you can’t walk any further. Tense your abs up while walking with long strides. Once you can’t keep going, take a minute and a half break, then start again. Do this a few times per day.
Make your short-term goals achievable. If your goals aren’t realistic, then you’re only going to feel discouraged when you can’t achieve them. After you determine your baseline strength, attempt to improve each time you perform your workout routine. Sometimes you might even surprise yourself and reach your short-term goals faster than you thought possible. This can act as encouragement, helping you to remain positive about your future rate of success.
Mix up your grip to build back muscles. Use a mixed or staggered grip for doing deadlifts and rack pulls, to achieve more strength. A staggered grip will help you to twist the bar in one direction, while an underhand grip twists it the other way. This will help to stop bars from rolling over your hands.