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The Extra Rep

Posted By: Randy GageMay 12, 2009

One of the things that has worked best for my growth and development is the principle of “the extra repetition.”  Every weightlifter knows that the reps that burn the most, and are the hardest to do are the ones that build muscle.  So it’s a case of pushing that one extra time.

I’m not really into weightlifting, but I do a similar thing.  Each day I want to do one more push up than I did yesterday.  I want to jog a little farther or increase the length of my sprint at the end.  Some days it is only the difference of one extra parking meter.  But that little bit every day, over time makes for great progress.

Of course this doesn’t just apply to exercise, but life in general.  So what’s the lesson in this for you today?  And what are you going to do about it?

-RG

15 comments on “The Extra Rep”

  1. That's an interesting and worthy concept when it comes to living a life of Prosperity. And the 'willing' part for me is the key. I ask myself often, what am I WILLING to do in favor of achieving or exceeding my vision.

    Answer: Whatever is necessary.

    I'm excited about an opportunity that came into my Life and I'm willing to go beyond my fears, let go of past beliefs and allow myself to receive what I know is possible. And that of course is the Infinite Abundance of the Universe.

    That's my extra rep..

    Thanks Randy!

  2. Michel Jordad, "I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."

  3. Randy,

    For the second day in a row, I have been working on exactly what you write about. Yesterday it was an awareness of faith, today the extra rep.

    About 3 this morning, I did a set of the Tibetan Rites before I went to sleep. Part of the process using these exercises is to gradually increase the number of repetitions gradually over ten weeks.

    I had hit sort of an energetic plateau in this process and I had become aware that I needed my body to come into its own and follow my own inner guide about this. What I am saying is that, I was having an inner struggle about "not adhering to the prescribed sequence of increase," over the last couple of weeks.

    I had finally come to grips with following my inner voice about just allowing my body adjust to its own flow. So, as I practiced my set last night I got a very clear message,

    "It's time to increase to the next level."

    And I did it and it felt great and I really feel the difference in my awareness and now I am ready to expand to my full capacity and get in the mode of increase.

    So off to the races and I agree with your post.

    Thanks for the message.

    Michael

  4. Randy,

    Was doing great on getting in that extra rep ... pushing myself further every day ... then began to allow "other things" to distract me on that special one hour a day for me ... so I got the BEST Work out Buddy to inspire & amuse me EVERY day -- without any whining or complaining ... then made a video to keep me on track! Check it out -- http://tr.im/hl5v

    Gosh - if he can do it .. so can I!

  5. Actually the most muscle growth comes from doing the very last rep to failure. Its' when you're so pumped that the first couple of sets are just a warm-up and then you do that last set with that 1 last rep so you can't do anymore. Only failure brings you success. You couldn't physically do anymore that day but as your body adjusts and grows stronger you are able to take on a bigger load. It's also amazing that with the correct weight training this has been proven to be possible into your 60's, 70's and 80's! But how many people are willing to put forth that kind of effort? We can all make up so many excuses not to exercise but we were all given just one body and we should take care of it to the best of our ability. Treat your body as a Temple.

    To apply that priciple in general: Only failure brings success means that dispite my best efforts on numerous occassions I will fail to achieve but if I don't quit, if I'm willing to get into another relationship, make those telephone calls, join that gym, or get active in my local community or spiritual center I will ultimately find success.

    Create A Great Day

  6. Oh how I'd love to be at the gym lifting weights! My extra reps are sending emails and doing research online today. My butt is in the chair for 6 hours today!

    The book "Outliers" by Gladwell has some very interesting data about this very topic. He shares data about most very successful people were placed in circumstances were they had to practice more than others...including the Beatles.

    Randy you are a great example of someone that continually does extra reps in many areas. I will be blogging as frequently as you soon!

  7. Wow,

    This really hit home with me today because I started a daily work out routine 3 weeks ago and couldn't do 10 push-ups. I'm up to 34 as of today by doing exactly this... one extra push up per day.

    In business it can be the same way. Do that one extra call every day. Speak to that one extra person. Communicate with a one more downline member who you haven't connected with in awhile. The list goes on and is a perfect example of the "slight-edge" principle.

    -Bob

  8. If you repet your ideas in your head everyday, you will be able to improve them and to see beyond them like they already have happen.
    Great work Randy

  9. As usual, excellent write up Randy. Because of your 'extra rep' mindset, you are what you are today. We all have so much to learn about this 'extra rep' concept.

    I've heard about it. I know about it. It's just that I haven't conscientiously put it to practice.

    Hitting the gym today; and will put that 'extra rep' of yours in mind!

    I appreciate you.

  10. Randy,

    Today and everyday I push myself in the weight room. I usually play basketball but today I spent it in the cardio room, not only did I do extra, but also impressed myself and others on the particular exercise I was doing on the treadmill. Extra reps, extra speed, extra distance, it all pays off in the end!

    As far as business goes, today I could have laid in the sun all day and soaked in the rays, but instead, after my J.O.B., I came home and put in time doing something that others don't, so that I can later do what they cannot...and that is do what I want! Be who I want! And have what I want!!

    Michael Jordan always did extra, and that is why he is who he is! If you want to set yourself apart from the rest, do a little extra and over time you will see the rewards, especially if you believe you will get that reward!

  11. I don't know what lesson is in it for me. By the time my day is finished I don't think there is one thing left that I can do that hasn't already been done. My poor exhausted body feels as though I put it through a triathlon. I don't go to the gym or anything of the sort, no my workout routine is much tougher -- I chase after a toddler all day. So, my only lesson maybe .. keep doing what I am doing?

  12. I always achieve much whenever I put extra effort in any task. There is a little pain and fear of failure when doing the last push. Now included in my action plan is to be consistently doing it. I am affirming that I will adopt the winners mindset.

    Thanks Randy for provoking this winners thought as I start my day.

  13. Extra reps bring me inner peace and keep me safely balanced.
    If I do my work and all the reps needed to achieve the desired result, I clap my hands and say: "Done, let's start another level!" On the other hand, when I face troubles in life, I don't dwell in sadness and self pity but similarly say "Finished with this outlived and disfunctional pattern, let's start cracking and I start doing the necessary reps again. Thus I lower the amplitude between my ups and downs, which, I must say, feels really cool.
    Wish you all the best!
    Natasa

  14. I am into weight lifting, and I also push myself pretty hard with my pursuits in general.

    The "extra rep" can be a double edged sword. While it's a great concept for those who could use a little extra ambition, it's something that us highly driven type A people have to be careful of and monitor. If you get carried away with the extra rep, it can be a sure fire way to run yourself into the ground.

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  • 15 comments on “The Extra Rep”

    1. That's an interesting and worthy concept when it comes to living a life of Prosperity. And the 'willing' part for me is the key. I ask myself often, what am I WILLING to do in favor of achieving or exceeding my vision.

      Answer: Whatever is necessary.

      I'm excited about an opportunity that came into my Life and I'm willing to go beyond my fears, let go of past beliefs and allow myself to receive what I know is possible. And that of course is the Infinite Abundance of the Universe.

      That's my extra rep..

      Thanks Randy!

    2. Michel Jordad, "I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."

    3. Randy,

      For the second day in a row, I have been working on exactly what you write about. Yesterday it was an awareness of faith, today the extra rep.

      About 3 this morning, I did a set of the Tibetan Rites before I went to sleep. Part of the process using these exercises is to gradually increase the number of repetitions gradually over ten weeks.

      I had hit sort of an energetic plateau in this process and I had become aware that I needed my body to come into its own and follow my own inner guide about this. What I am saying is that, I was having an inner struggle about "not adhering to the prescribed sequence of increase," over the last couple of weeks.

      I had finally come to grips with following my inner voice about just allowing my body adjust to its own flow. So, as I practiced my set last night I got a very clear message,

      "It's time to increase to the next level."

      And I did it and it felt great and I really feel the difference in my awareness and now I am ready to expand to my full capacity and get in the mode of increase.

      So off to the races and I agree with your post.

      Thanks for the message.

      Michael

    4. Randy,

      Was doing great on getting in that extra rep ... pushing myself further every day ... then began to allow "other things" to distract me on that special one hour a day for me ... so I got the BEST Work out Buddy to inspire & amuse me EVERY day -- without any whining or complaining ... then made a video to keep me on track! Check it out -- http://tr.im/hl5v

      Gosh - if he can do it .. so can I!

    5. Actually the most muscle growth comes from doing the very last rep to failure. Its' when you're so pumped that the first couple of sets are just a warm-up and then you do that last set with that 1 last rep so you can't do anymore. Only failure brings you success. You couldn't physically do anymore that day but as your body adjusts and grows stronger you are able to take on a bigger load. It's also amazing that with the correct weight training this has been proven to be possible into your 60's, 70's and 80's! But how many people are willing to put forth that kind of effort? We can all make up so many excuses not to exercise but we were all given just one body and we should take care of it to the best of our ability. Treat your body as a Temple.

      To apply that priciple in general: Only failure brings success means that dispite my best efforts on numerous occassions I will fail to achieve but if I don't quit, if I'm willing to get into another relationship, make those telephone calls, join that gym, or get active in my local community or spiritual center I will ultimately find success.

      Create A Great Day

    6. Oh how I'd love to be at the gym lifting weights! My extra reps are sending emails and doing research online today. My butt is in the chair for 6 hours today!

      The book "Outliers" by Gladwell has some very interesting data about this very topic. He shares data about most very successful people were placed in circumstances were they had to practice more than others...including the Beatles.

      Randy you are a great example of someone that continually does extra reps in many areas. I will be blogging as frequently as you soon!

    7. Wow,

      This really hit home with me today because I started a daily work out routine 3 weeks ago and couldn't do 10 push-ups. I'm up to 34 as of today by doing exactly this... one extra push up per day.

      In business it can be the same way. Do that one extra call every day. Speak to that one extra person. Communicate with a one more downline member who you haven't connected with in awhile. The list goes on and is a perfect example of the "slight-edge" principle.

      -Bob

    8. If you repet your ideas in your head everyday, you will be able to improve them and to see beyond them like they already have happen.
      Great work Randy

    9. As usual, excellent write up Randy. Because of your 'extra rep' mindset, you are what you are today. We all have so much to learn about this 'extra rep' concept.

      I've heard about it. I know about it. It's just that I haven't conscientiously put it to practice.

      Hitting the gym today; and will put that 'extra rep' of yours in mind!

      I appreciate you.

    10. Randy,

      Today and everyday I push myself in the weight room. I usually play basketball but today I spent it in the cardio room, not only did I do extra, but also impressed myself and others on the particular exercise I was doing on the treadmill. Extra reps, extra speed, extra distance, it all pays off in the end!

      As far as business goes, today I could have laid in the sun all day and soaked in the rays, but instead, after my J.O.B., I came home and put in time doing something that others don't, so that I can later do what they cannot...and that is do what I want! Be who I want! And have what I want!!

      Michael Jordan always did extra, and that is why he is who he is! If you want to set yourself apart from the rest, do a little extra and over time you will see the rewards, especially if you believe you will get that reward!

    11. I don't know what lesson is in it for me. By the time my day is finished I don't think there is one thing left that I can do that hasn't already been done. My poor exhausted body feels as though I put it through a triathlon. I don't go to the gym or anything of the sort, no my workout routine is much tougher -- I chase after a toddler all day. So, my only lesson maybe .. keep doing what I am doing?

    12. I always achieve much whenever I put extra effort in any task. There is a little pain and fear of failure when doing the last push. Now included in my action plan is to be consistently doing it. I am affirming that I will adopt the winners mindset.

      Thanks Randy for provoking this winners thought as I start my day.

    13. Extra reps bring me inner peace and keep me safely balanced.
      If I do my work and all the reps needed to achieve the desired result, I clap my hands and say: "Done, let's start another level!" On the other hand, when I face troubles in life, I don't dwell in sadness and self pity but similarly say "Finished with this outlived and disfunctional pattern, let's start cracking and I start doing the necessary reps again. Thus I lower the amplitude between my ups and downs, which, I must say, feels really cool.
      Wish you all the best!
      Natasa

    14. I am into weight lifting, and I also push myself pretty hard with my pursuits in general.

      The "extra rep" can be a double edged sword. While it's a great concept for those who could use a little extra ambition, it's something that us highly driven type A people have to be careful of and monitor. If you get carried away with the extra rep, it can be a sure fire way to run yourself into the ground.

    Leave a Reply

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