Obstacle Workout |

Take a walk down the high street, look around your local store and one thing will become blatantly obvious – bodybuilding is huge. It’s promoted in absolutely every place possible – and there’s no doubt that the internet and general media has helped to intensify this. Something that the industry is perhaps guilty of is making bodybuilding seem much easier than it really is though. Sure, the journalists might keep writing piece after piece which suggests you can net that six pack in a fortnight, but in reality it’s not going to happen. In fact, there’s only one thing that’s guaranteed in this industry – there isn’t a substitute for hard work. Without this, even the best workout plan on the planet isn’t going to suffice. Of course, you still need to compliment your dedication with a solid routine and even stronger diet – but without that core mental philosophy you are destined to fail. One of the main reasons that so many people struggle with this is because they can’t deal with the slow progress. Building muscle mass is a tedious process and there will be occasions where you just don’t seem to be moving. This is the reason that supplements have become more popular than ever before – they will allow you to realize your goals in much quicker speeds. Following on from the above, we will now looking at bulking in general and show how you can use supplements to your advantage – in a completely safe manner.     What is the deal with legal steroids? We might be placing a particular emphasis on bulking over the course of this page, but in truth it doesn’t matter what your fitness goals are – they are all hard to achieve. It involves pushing your body to the limit and any progress that you do make is often much slower than you’d ever want, or imagine. The above is why legal steroids have caused such a stir over recent times. For a long time athletes, and those seeking super-quick results, were chasing after anabolic steroids. When you looked at the benefits that these supplements arrived with , it really came as no surprise either. They allowed you to boost your muscle mass, in record speeds, and put simply achieve that beach body in no time at all. The fact that so many celebrities have gone on record to talk about their steroid use in their younger days says everything you need to know about their effectiveness. Dwayne Johnson was one such celebrity, although the list really could go on. Something that occurred with the majority of these celebrities was that they opted to stop using them. Even though their gains were huge, and their bodies were sculpted beyond belief – all of this came at a price. A quick search for steroid side effects should reveal everything – the changes to your body certainly weren’t all positive. As such, legal steroids have pretty much stepped in and taken over the reins. Let’s get one misconception out of the way here – they don’t reap results which are identical to real steroids. However, they do make an extraordinary difference to your progress, and will make your fitness goals so much easier to meet. The way in which they work is impressive as well. They rely on a concoction of natural ingredients, which are able to mimic the way that “real steroids” affected your body. For example, one common component goes by the name of Tribulus Terrestris, an extract of a fruit. This is something which is able to increase the amount of testosterone that your body produces – meaning that muscle growth suddenly becomes much easier. As this is a natural ingredient, it means that nasty side effects just don’t occur. Therefore, the message to take away with legal steroids is that they are a safer alternative to the real McCoy. Sure, the results are not quite as strong, but they are completely noticeable and most people are thoroughly impressed with how they benefit their fitness journey.   The lowdown on muscle mass and bulking As you know, today’s topic is all about muscle mass and bulking. The problem is that these are terms which are frequently branded around in the industry and while many of us think we understand what they mean, in truth a lot of us actually don’t. It’s for this reason that we’re going to start with something of a 101 based on muscle mass and bulking. Once you have grasped these definitions, we’ll move onto supplements and just how these can help you with your bulking goals.   What are the definitions? Let’s start with muscle mass. Contrary to popular belief, this doesn’t relate to how strong you are. Instead, it refers to the size of your muscles. Of course, size and strength often go hand-in-hand, but if you’re looking for that rippling physique your principal aim is to boost your muscle mass. That leads us perfectly onto the definition of bulking. In simple terms, this just refers to the process of gaining muscle mass, or gaining size. We’ll get onto how exactly you can initiate the bulking process shortly, but it mainly refers to training accordingly and also consuming a lot more calories. And as such, our definitions are done. If you want big muscles, you want higher muscle mass, and if you want to get to this higher muscle mass – you need to bulk.   What does the bulking process involve? Of course, definitions are easy – it’s the action part which is the most difficult. So, how exactly do you bulk? In short, it’s all about what you eat. Your goal is to get bigger, and the only way to do this is to train (and increase the size of your muscles), as well as consuming more calories. Naturally, the latter is much easier to implement, although to make matters slightly more complex there tends to be two forms of bulking: The clean bulk – For those of you are health conscious, this should be your preferred method of bulking. In fact, scrap that, this should be the bulking method that most of you adopt. It involves consuming more calories than you do currently, but these calories are nutritious. Ultimately, you won’t be filling up your body with trash; there will be plenty of protein to fuel your muscle growth. While you might see your fat levels increase slightly with this approach (as you will have upped the amount you are eating), it’s by no means going to be game changing. The dirty bulk – You guessed it, the dirty bulk is the complete opposite to the above. In some ways, this is much easier to implement – as you can eat anything you desire as the primary aim is just to add size. As you might expect, the downside to this approach is that you will almost certainly increase your fat levels (sometimes quite substantially), and this means that a lot of people will follow up a dirty bulk with a cutting. It’s also worth mentioning that this form of bulking is rarely encouraged, for the simple reason that it can be detrimental to your overall health as you are boosting your calories in an unhealthy manner. Making sure that you train accordingly is obviously key to bulking as well. The end goal is to increase your muscle mass and while eating sufficient quantities is a major piece of this, you have also got to engage in a solid weight training program to make sure that the additional calories and protein you are consuming is being put to good use.   How do you decide which product to choose for you? We will move on to the various manufacturers and types of products out there shortly, but it’s first taking note of the sheer size of this industry. Once you start to fully explore legal steroids, you will quickly see just how much choice there really is. However, rather than testing the first product that enters your eye line, it’s worth asking yourself about your own goals and the type of help that you need. For example, not all products are equal. This article has focused on the topic of bulking and as such, the assumption is that you should try and stick with products that focus on this. In other words, make sure you avoid any that have ingredients which will suppress your appetite, encourage cutting or maybe some form of fat loss. Then, there are the products themselves. We have already touched upon how some focus on testosterone production and suffice to say, if you are female, this might not be the path you want to go down. You may instead opt for a different way of bulking – whether it’s focusing on those products which energize your workouts or a slightly different angle. It may also come down to your age. We’ll again focus on testosterone, as it’s the easiest thing to comprehend for most people, but this is one hormone that decreases as you start to get older. It means that if you are slightly older, a product that prompts testosterone growth might be advisable.   Who are the big players in this industry?   It should have hopefully become clear through this guide that legal steroids are rightfully here to stay, as they are full of benefits for anyone who is looking to bulk. Unfortunately, the industry hasn’t exactly been made simple, with countless companies now getting in on the act and providing legal steroids as part of their catalogue. It means that the consumer almost has too much choice – although not all of the choices are equal. A lot of the companies that are selling these products are based online and as we all know, the internet is an easy place to launch products – regardless of whether or not they are any good. In other words, there are a huge number of smaller firms offering legal steroids, and not all of them abide by the high standards that some of the original manufacturers set when the industry burst onto the scene. Bearing this in mind, we have taken the time to hone in on several manufacturers who are regarded as the most reputable in the industry. While the list might not necessarily be exhaustive, from our experience these three companies are tried-and-tested and you shouldn’t have any worries if you buy from them.   Flexx Labs This next company are arguably the most scientific out there. They were formed by American nutritionists, which is impressive in itself, but can be emphasized even more when you consider the 20 years of sports supplementation experience they have behind them. It translates to their products being some of the best around. This is a company that you can easily try their products as well, courtesy of their money-back guarantee. However, there are some downsides, and unless you are prepared to spend more than $150 you will have to pay for shipping costs. On some orders, this can stretch to almost $14.   Crazy Mass While they are sometimes criticized for not disclosing all of the ingredients in their proprietary formulas, when you look at the advantages associated with Crazy Mass you can most certainly excuse them for this. The biggest in our eyes surrounds the free shipping. This might raise a few eyebrows, as technically many other companies in this space provide free shipping with their products. If you read the fine-print, you’ll often be left with huge delivery times though – with many of these manufacturers cutting costs by using lesser-known companies. Crazy Mass go against this grain and as they hold warehouses in both the US and UK, it means that they can quickly arrange transport and you’ll never be left waiting more than five business days. There is also the quality of their facilities. Once again, this is an industry which isn’t regulated strictly, so the fact that their facilities are FDA approved and cGMP certified certainly means a lot and makes them stand out from a lot of other companies. Finally, their support system is also much better than what we are used to in this industry. We were amazed to see that they provide phone support, something that’s almost unheard of in the legal steroids field.   Crazy Bulk As you can see, our opinion of the previous two manufacturers is pretty high. In fact, we wouldn’t hesitate to recommend them. However, Crazy Bulk almost fall into a different league. This happened to be one of the first companies to hit the industry and when you look at the size of this company now, their deep history is hardly surprising. They are widely regarded as a company that uses the highest quality ingredients out there, while their catalogue is continuously growing and this means that they certainly appeal to the masses. Such appeal isn’t just down to the umpteen products that they offer though. They also provide free shipping and an excellent customer service team – with the latter being pretty crucial in an industry that’s often unregulated. The only thing we aren’t overly keen on with Crazy Bulk is their emphasis on stacking. As we will come onto, there is a time and a place for stacking, but they really do upsell this and for some people it won’t be entirely necessary. Nevertheless, this is most definitely a “downside” many will be able to withstand and when you view the company overall, there’s no doubt that Crazy Bulk is the most established in the field and rightfully attracts umpteen admirers.     What are the best legal steroids for bulking? Now that we have mulled over some of the big players in the industry, let’s take a look at some of the offerings from Crazy Bulk. As you might expect, we are only going to be focusing on the bulking products here, with the following three products regarded as the best performers.   Dianabol (D-bal) This first product was created following the immense success of Dianabol. For those unaware, this was once up there as one of the most popular steroids in the world. Unfortunately, it was far from legal and safe, although its muscle building potential was second to none. D-Bal has been released as a natural replica. In other words, it works exactly the same, but uses a concoction of natural ingredients. The main way it succeeds is by making your muscles retain nitrogen for longer periods . This is something that can make protein synthesis even easier and suffice to say, this is one of the big building blocks of rippling muscles. You can Buy D-bal by clicking here and visiting the official merchant website.   Trenbolone (Trenorol) This legal steroid has been created on the back of Trenbolone. Again, this was hugely powerful once upon a time, only for a barrage of nasty side effects to kick in which really ruined its reputation. Rebranded as a legal alternative Trenorol, it’s all about nitrogen retention again. Not only this, this is an ideal product for anyone who wants more energy during workouts, as it will increase the amount of red blood cells which results in more oxygen being handed out to your muscles. You can Buy Trenorol by clicking here and visiting the official merchant website.   Testosterone Max (Testo-Max) The next one we’ll talk about is one which is designed to increase your testosterone levels. Once again, it’s completely safe and legal, and only makes use of natural ingredients because of this. Tribulus terrestris is the main ingredient that forms this. Umpteen studies have shown that this natural plant is able to luteinize your hormones, and just make your body produce that little bit more testosterone which can result in those monumental gains . You can Buy Testo-Max by clicking here and visiting the official merchant website.   How can you use cycles to your advantage? One phrase that you might hear frequently whilst researching this industry is cycles. In truth, this is a topic that combines perfectly onto the next one that we will discuss, but for the time being we will just focus on how you can use cycles to your advantage. The amount of time you “cycle”, refers to the amount of time you are using a steroid. You are “on cycle” when you are using a steroid and (you guessed it) “off cycle” when you come off it. It would be fair to say that cycles can be something of a grey-area. In other words, while one product might advocate cycling for a set period, a different product might suggest that you cycle for a different amount of time. This is the reason why it’s important to read the labelling, as each product will direct you differently. To coin some examples, some bulking products will suggest that you only cycle for a period of four weeks. This can be significantly shorter than several products which are designed to aid you through the cutting process, with these tending to advise a time period closer to four weeks.   What is stacking? As we mentioned, the previous topic leads perfectly onto this. While stacking is a different concept to cycling, the principles are very similar. Stacking involves using more than one product at any given time. The idea is that you can consume several products concurrently, and extract maximum results. A common example is taking one before a workout, and one in the evening just before you go to bed. Another is bulking for a set period of time, before then going through a cutting stack to eradicate any additional body fat you may have accumulated. If you research this industry you’ll find that many manufacturers attempt to sell stacks of products. Sure, there are occasions when this is a marketing ploy, but at the same time many of the stacks will provide you with much more of a boost as your body is being aided in multiple ways. ...

Every bodybuilder knows that in order to build up muscle mass, not bulk as both are different, there are rules you’ll have to follow.  It’s a combination of disciplines that must work in tandem with one another for maximum effects.  Here we’ll look at the various tactics that will build mass safely and sanely.   What Is Mass Muscle mass is nothing more than the repaired muscle after it undergoes trauma during exertion.  When someone lifts a heavy object or puts stress on the muscle, the muscle fiber tears and in order to prevent the same injury, the body overcompensates by allowing for more muscle tissue to be produced.  This is the basic principle of what build s muscle. The heavier the weights you use, the more tissue gets repaired and the bigger the muscle grows.  It can only do this if the body has the right amounts of proteins, vitamins, minerals, and carbohydrates.  This is how the body repairs itself.  By sending repair materials to the injured area.  There are ways to maximize the amount of muscle grown and that’s as simple s the farming method.  You keep it watered and fertilized with nutrients.  The repair process will max out and a new cycle can begin.  In addition, good rest is also prescribed.   Protein Is The Start Protein is what the muscles need to grow.  Amino acids and other compounds and chemicals go to work so that the muscle can be fed properly. Sources of protein come from animal and vegetable.  All protein sources aren’t the same and will have different results in ratio to the diet.  Animal proteins are usually the favorite of bodybuilders.  Others go more vegan and it’s the bodybuilder themselves that will know how well it’s working for them.  If you are going to try either, make sure you consult with your doctor and a professional nutritionist.  There are many plants that produce protein but they may also contain allergens. Depending on which protein sources you choose, you’ll need to prepare them for maximum effect.  May go for the raw or very rare preparation of their protein.  It’s risky when it comes to meats but with plants there generally is a rule of thumb that says raw is best.  It may not be as tasty but it’s the way nature intended.  You’ll be putting your taste buds to the test but after a while, they will adapt.   Carbohydrates Muscle can’t grow without the nutrients and energy of carbohydrates.  One will have to eat a considerable amount of carbs during the day to keep that muscle mass growing and stable.  Normally one would eat twice the number of grams per pound of body weight and that comes in tandem with a gram per ounce of body weight with proteins.  Without the energy from carbs, the person can’t work out to their optimum levels.  One needs the energy to not only live the weights but to do so repeatedly and the duration of the workout itself.  It’s the fuel that they body uses and one has to be cautious regarding the source. Complex carbs are found primarily in unprocessed foods.  Raw diets afford this and that’s why people switch to a rawer vegetable diet.  With unprocessed veggies, one won’t lack for a bulk meal.  The key is to eat your daily metabolic calorie requirements.  Lifting weights will call for more than normal carbs but nowhere near what Olympic swimmers or cross country skiers do. Experiment and see what works best for you.  Stay away from sugary drinks like sodas.  Processed sugar is the enemy of muscle growth.   Supplements the multi-billion dollar bodybuilding supplement industry has had its share of ups and downs.  Every few years or so, someone comes up with a  new product that is supposed to revolutionize the way mass is put on.  Usually, these supplements are promoted by top celebrities without their knowledge that they might be harmful.  It isn’t against the law to put out a product that claims to build muscle mass quick, but it is against the law to add ingredients that one knows is harmful like anabolic steroids. Anabolic steroids will build muscle mass fast, but they will put you in a grave faster.  It is extremely unwise to use such substances without the express permission of a responsible physician. That’s why if you are going this route, it’s best to try legal steroids instead.Often a new product will emerge and get consumed by the public before the harmful ingredients are discovered.  This is why you should only trust FDA approved substances and products.  Look to see if the product went through the stringent methods the FDA applies. This doesn’t go for natural foods.  Only if those foods have been modified to a state that might be harmful under certain conditions.   Techniques The everyday rule in how to exercise to build muscle mass is that one needs to use heavy weights with low repetitions.  It is a good formula and has been tested tried and true for decades.  It takes care and lots of courage and determination.  Using weights that are heavy puts your body and mind and spirit to the test.  Great focus and enthusiasm mean one will do the exercise to completion allowing the muscles to get the safest but most challenging workout.  There is no fooling around when you go for heavy weights and low reps.  Be responsible and you’ll see results fast. Don’t just dive into the bodybuilding thing doing heavy weights right off the bat.  Take it easy with using modest weights and doing each rep in proper form.  This will train you to be efficient in your ranges of motion so that the muscles can be taxed yet not damaged.  Once you’ve gotten the knack for lifting modest weights you can ramp up to the heavier weights.  It’s more likely you won’t injure yourself and the territory will be more familiar.   Guiding The New Muscle After you’ve gotten used to a heavy weights regimen, you’ll need to learn how to sculpt the muscle for better performance an appearance.  Since you’ll be using your large muscle groups for the heavy weights, it means you’ll need to build up the smaller underlying muscle especially attached to connective tissue like ligaments and tendons.  Strengthening these first will allow for better strength and stability to lift the weights and build the muscle mass in the big areas like the pectorals and quadriceps and lattisimus dorsi. Look at your self before, during, and after your sessions and see which muscle groups need more work and definition.  Definition comes later with lower weights, higher reps routine.  Often bodybuilders will build a  large mass of muscle and then get ‘cut’ by doing lower weights and higher reps.  This is perfectly normal but you need to know ‘when’ to adopt it in your routine.  This can be crucial because the body will eat up muscle with a high rep and low weight regimen and you don’t want all your previous work to go to waste. It’s best to start out with low weights and build up to the heavier weights and then back down to the lower weights, keeping full proper form and keeping the challenge going. Cooling down after a workout is of vital importance.  It allows the body to recover as well as the mind so that repair and growth can be achieved without excess damage occurring.  If you injure yourself you’ll have to drop your routine and that means losing muscle in the interim.   Get That Rest More than anything, building muscle mass means getting good sleep.  You need the mind and body in good repair mode or you’ll not get gains and you’ll only get injured.  The mind needs the rest to analyze and diagnose the body in order to see that repair is done efficiently.  The body needs the rest in order for the systems to do their jobs efficiently.  When one goes out of balance, it will lead to less than optimum results.   Final Word Yes, it’s great to be able to build up muscle mass in a relatively short period of time.  It adds strength to body and character as well makes one quite presentable. You’ll feel good about yourself and have the kind of self-confidence that anyone can envy. ...

When one talks about bodybuilding the images of super muscular men and women who look like comic book superheroes comes to mind.  Considering what it takes regarding mind, body, and spirit to be a bodybuilder, that association isn’t that far off. People bodybuild for two primary reasons.  One is to get strength and the other to develop a physique that others will admire.  This is where confusion starts because people don’t take the time to study up on what it takes to be a bodybuilder.  They’ll often join a gym and go at the weights with no sense of training properly.  This leads to disappointment and sometimes injury. Bodybuilding is a sport and lifestyle that calls for above average determination, courage, focus, stamina, and patience.  It’s a combination of several arts and sciences so one need not be surprised if a conversation with a top bodybuilder is on a high academic level. It’s due to the fact that to bodybuild, you need to know nutrition.  That is the second key to success.  The lists are Form, diet, and rest.  There are proper ways to lift weights and improper.  The improper ways won’t lead to much success and might end up in odd looking physiques or even damage. This is why study and training under someone who knows the sport and art.  Nature will have her say in how you progress and as to what you can take and can’t.  There are several strategies in regard to bodybuilding and one might find that each top bodybuilder has his or her own approaches.  This is why lots of trial and error come into play. Study first.  Read what professional medicine says about bodybuilding.  The doctors will have studies and other vital data that they can guide you with.  Many pro bodybuilders have websites and blogs and have authored books.  Videos that show how to bodybuild can be found everywhere.  Visit the message boards to see what the public has to say and then get ready to analyze what you’ve got to get you where you want to be.     Setting Goals Setting goals, realistic goals from the start is where you’ll be getting off on a good foot.  Read the personal statistics to your favorite bodybuilders and see who matches your physiology.  If there’s someone from your race or culture, it’s a good bet your body will respond like theirs to some degree.  Diet is a big part of the game at this point.  Take a step back and really evaluate where you stand physically. Are you overweight or underweight?  Do you have big or small bones?  Your height can be an advantage or disadvantage.  How is your appetite?  Do you have dietary restrictions or would be willing to impose some on yourself?  Once you’ve considered all that  then it’s time to look at what bodybuilders need to do.   Learn The Exercises There are several exercises for bodybuilding.  Whether one uses free weights or a machine, the movements are generally the same name.  Yes, there is specialization and other modifications, but once you get the fundamental exercises and forms, you’ll be good to go. When performing any weight lifting, you’ll need to know ‘how’ to do the exercise and the form it takes.  Form is everything as it uses the maximum range of motion thus bringing about the optimum results.  Don’t try to do things that you’re not sure of.  Every now and then a professional bodybuilder will tout a new way of doing some exercise.  Don’t just jump into it.  Look before you leap.  Professional bodybuilders have exceptional metabolisms and repair systems.  If they mess up the injury won’t be as severe as that of a novice.  In other words, don’t just follow the trends, but instead wait for medical analysis. Once you’ve gotten a good idea of how to perform the exercises, it will be a new time of trial and error.  You might find that curling first during your regimen works better than curling at the end.  You can find out if doing chest and back exercises are best done on the same day or not. This is going to take time, sometimes years, but what is best for you is what the issue is all about.  Each person is different so depending on your diet, physiology, rest cycles, the results you get only you will be responsible for.  This is why you learn the fundamentals and then build up from there.   The Right Mindset Many bodybuilders will tell you that the most important thing is your mindset.  If you have a mindset where you’re afraid or doubtful, it will affect your workout and results .  This is of such importance that without taking on a winning mindset, you’re doomed to failure. Don’t look at the top bodybuilders and wonder if you’ll get there.  Look at them as mirror images of you and your body will respond to it.  The wonder of bodybuilding is that it tasks you on every level.  As you progress from even the most simple of exercises, your confidence in yourself will grow along and that is a solid foundation to stand on. You’ll probably get your share of naysayers who will try to belittle you and thwart your attempts.  Consider these people as solid validation that you’re in control and your destiny is your own.  They’re only attacking you because of fear and jealousy.  When they shoot you that critical jab, just either ignore them or just smile and say “Thanks, I really appreciate your positive input!”.  Suddenly they’ll ball up and run away thinking they’ve made a mistake. You can’t let others undermine your bodybuilding goals.  Always be cautious when doing anything that is improving you or others because there are twisted people who hate to see anyone do better, they’ll even act like your best friend until they can get the opportunity to stab you in the back.   Don’t Ignore Professional Advice Another major problem with people doing bodybuilding training is that they’ll ignore professional advice.  Too many know-it-alls  out there that won’t listen to anyone else’s viewpoints.  Professional knowledge is worth its weight in gold.  This is any data that others can benefit from.  It contains information on how to workout, how to eat, how to de-stress, and many other things. Professional advice you’ll find the top pros mirroring one another in viewpoint.  Sure they’ll debate on one subject or another, but look for the common denominators as this is information that has been hard won and earned.  Trust your own judgment in the end, but never stick up your nose at sound, professional advice.   Prepare For Thresholds Bodybuilding is unlike any other sport.  The amount of stamina, concentration, strength, and determination are top of the line regarding human abilities.  There’s a lot of pain to deal with but that pain can be managed which is one of the benefits of pumping iron. You not only learn to read your pain, but you become more immune to pain in life.  You’ll associate pain with a step to success, but you have to understand that pain is the body’s communication system that detects injury or possible injury.  Use it as a tool and soon you’ll be walking through pain like you walk through a light fog.   Persistence Is Everything Never give up.  The first week of bodybuilding is the most important one.  The exhaustion, the pain, the shifts in coordination and hormone levels can make one feel like they’re in another world.  This is the time to not give up no matter what.  Persistence is the key here and without it you’ll be going nowhere. That ‘keep on, keeping on’ mentality is the only thing that will get you to your goals. “Where there’s a will, there’s a way.”, is an old saying and it goes for double here.   Don’t Overdo It Don’t go overboard when it comes to your workouts.  With patience and fortitude you’ll get to your goals. Each of us builds muscle at different rates and don’t listen to gymnasium boasts and gossip.  If the information doesn’t come from a trained professional, it’s all hot air.  In time you’ll learn your best pace and how your body best responds to various routines and exercises. Diet is important too as you’ll find some foods and their combinations will best serve you.  Once you’ve gotten the routines and regimen that best works for you, you’ll be productive and satisfied all around.   Final Word Bodybuilding is both an art and science.  You’re not only building strength but you’re also sculpting your body.  You’ll adjust your regimen to accent those muscle groups with precise exercises and techniques.  In the end it will be you against you and gravity.  Use the gravity to your advantage and with each rep congratulate yourself for completing it, then congratulate yourself for finishing the set, and then congratulate yourself for completing each exercise period.  Little by little you’ll see yourself improving in every way.  That’s the biggest reward you can achieve, being happy with yourself. ...