Rome wasn’t built in a day! And you're not going to get a back like that over night. .
These things take time, patience, and most of all HARD WORK! .
No matter what your goal is, you have to consistently show up and put the work in, especially on days that you don't want to. Put it in your planner or have a partner keep to you keep you accountable. Do whatever you have to do to make sure that you ACHIEVE your goals.
If it is strength that you want to build, know that it takes 6-8 weeks to see measurable strength changes. My recommendation during the first three weeks is to perform higher reps with lighter weight on most days of the week. During this period your body is building that muscle memory and getting those synapses to fire - this takes CONSISTENT repetition. At about the four week mark your body starts adapting and making long term changes by building muscle. This is when you can start spreading out your strength training to every other day while increasing the weight and decreasing the reps. .
Now with that said, the above recommendation is very general outline and is going to vary depending on what your specific goals are. Rehab vs power lifting vs body building, etc - all have different demands and require a different approach to get there. .
But... what is the same is the CONSISTENT work that it requires. No excuses. Get out there and get some work done today. It's still early in the year and never to late to reach your goals!
Dr. Ladd's views on performance improvement, injury prevention and sometimes other random thoughts.