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Progress Tracking for Long-Term Success

Progress Tracking for Long-Term Success

Recommended Frequency:

Every week on Sunday

Sustainable Muscle Growth Routine
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Weekly Progress Photos

Weekly Progress Photos

8:30 AM
10m

Take weekly progress photos to visually track yourphysique changes over time.

Writing Activities

Save your photos with the current date and any relevant notes. This will help you track your progress over time.

Simple Task

Choose a well-lit area and wear consistent, form-fitting clothing. This is something I wish I did more when I first started.

Simple Task

Take a photo of your front view, standing relaxed. This will help you track changes in your overall physique.

Simple Task

Take a photo of your side view, standing relaxed. This angle can show changes in your profile and posture.

Simple Task

Take a photo of your back view, standing relaxed. This view can reveal changes in your back muscles and overall symmetry.

Monthly Body Measurements

Monthly Body Measurements

8:45 AM
15m

Take monthly body measurements to track changes in muscle size and body composition.

Writing Activities

Record your measurements and any notes about your progress. This data will help you track changes over time.

Simple Task

Get a flexible measuring tape and ensure it's not stretched or worn. Accurate measurements are crucial for tracking progress.

Enter a Number

Measure your chest at nipple level, keeping the tape parallel to the ground. This helps track changes in your upper body.

Enter a Number

Measure your waist at navel level, keeping the tape parallel to the ground. This can indicate changes in body composition.

Enter a Number

Measure your hips at the widest point, keeping the tape parallel to the ground. This measurement can reflect changes in lower body muscle mass.

Enter a Number

Measure your biceps at the widest point, with your arm relaxed by your side. This tracks changes in arm size.

Enter a Number

Measure your thighs at the widest point, standing with your weight evenly distributed. This reflects changes in leg muscle mass.

Monthly Progress Reflection

Monthly Progress Reflection

9:00 PM
20m

Reflect on your progress and adjust your approach as needed to ensure long-term success.

Writing Activities

Consider your progress in strength and performance in your workouts over the past month. Remember, progressive overload is key to continuous improvement.

Writing Activities

Reflect on how well you've adhered to your nutrition plan and any challenges you've faced. Remember, consistency in your high-protein, vegetable-rich diet is crucial.

Writing Activities

Based on your reflection, plan any necessary adjustments to your training, nutrition, or recovery strategies. Remember, it's about long-term progress, not quick fixes.

Writing Activities

Compare your most recent progress photos with those from previous months. Note any visible changes. Remember, progress can be slow but steady.

Writing Activities

Compare your current measurements with those from previous months. Note any significant changes. Small increases can add up over time.

What You'll Get
  • 💪
    Visual Progress Tracking
    Regular photos provide a visual record of your physique changes over time.
  • 💪
    Motivation
    Seeing progress can boost motivation and adherence to your fitness routine.
  • 💪
    Objective Assessment
    Photos offer an objective way to assess changes that might be hard to notice day-to-day.
  • 💪
    Quantitative Progress Tracking
    Regular measurements provide numerical data to track muscle growth and body composition changes.
  • 💪
    Goal Setting
    Measurements help in setting specific, measurable goals for muscle growth.
  • 💪
    Program Adjustment
    Data from measurements can inform adjustments to your training and nutrition program.
  • 💪
    Long-Term Focus
    Regular reflection helps maintain a long-term perspective on your fitness journey.
  • 💪
    Continuous Improvement
    Reflecting and adjusting ensures your approach evolves with your progress and needs.
  • 💪
    Motivation Boost
    Recognizing progress, even small changes, can boost motivation and commitment.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Coaching

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Myprotein Protein Powder

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Myprotein Creatine

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AYBL Gym Clothing

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Try It Out, Adjust As You Go!
What People Think About This Routine
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