January 05, 2000
Issue #28

EXTREME PERFORMANCE
by Shelby Starnes

“You are searching for the magic key that will unlock the door to the source of power; and yet you have the key in your own hands, and you may make use of it the moment you learn to control your own thoughts.” - Napoleon Hill

The mental aspects of extreme bodybuilding are as rigorous and rewarding as the training aspects, nutrition aspects, supplementation aspects, and recovery aspects, but they are the most often neglected, and most easily misunderstood. In fact, I would bet that most of us first got into bodybuilding via training, then if we were serious enough we started watching what we ate, and if we were more serious still we added in some supplements, and finally proper rest and recovery. This is where it usually ends though, without any attention to the mental training that is necessary for optimal extreme performance. It's all pretty ass-backwards, isn't it? Ideally, we would have started the mental training first, then brought everything else in to the picture simultaneously. But I digress- my point is that without the proper mental approach, regardless of when it is gained, you will never optimize your training. So let's get down to the brass tacks (whatever the hell that means).

I believe that the mental "arena" for bodybuilding is comprised of two distinct parts, those being mental performance in the gym and mental performance outside of the gym. There is definitely some overlap between the skills required for optimal mental performance in either situation, but generally speaking they each require very specific proficiencies. In this article I will outline only the techniques that I utilize to maintain and improve my mental performance in the gym, saving the rest for another installment.

Eustress and Distress

Stress can be one of your best allies in your quest for extreme performance, but it can also be one of your worst enemies, depending on the type and amount of stress you CHOOSE to have. Distress is "bad" stress, and generally causes the body and mind to perform in a diminished capacity. It is caused when a person is nervous, anxious, overwhelmed, or has feelings of hopelessness or helplessness. Distress can be caused by events both real and imagined, but the effect is the same. Physiologically, distress causes an increase in the catabolic hormone cortisol, which catabolizes muscle, weakens the immune system, and inhibits proper functioning of your brain's hippocampus, which can result in a decrease in learning ability, emotional resiliency, motivation, and strength.

Eustress is "good" stress, and causes the body and mind to perform in an expanded capacity. It is caused when a person feels challenged and wants to "stretch" themselves in response to the situation. They realize the possibilities that exist and understand that they have the power to make choices. Eustress can also be caused by events both real and imagined, and again the effect is the same. Physiologically, eustress causes an increase in the hormones adrenaline and noradrenaline, both of which result in heightened perception, increased motivation, and even increased strength.

A Balancing Act  

Both distress and eustress can be powerful tools in a bodybuilder's mental arsenal, but care must be taken to use each of them at the right time, and in the right amount. I suggest that eustress be used predominantly, with distress being suppressed/reserved for special occasions. Obviously, personal experimentation and experience will be the ultimate judge of the proper ratio.

So What Are You Saying?

What I am suggesting is that perhaps the best way to mentally prepare yourself for the task at hand (i.e. a set of bench presses) is not necessarily the ever-popular method of creating tension via negative influences such as yelling, grunting, hitting ones self, or picturing vivid war crime images. Rather, I suggest that a more empowering alternative be used, based on the principles of eustress.

And How Exactly Do I Do That?

Again, personal experimentation and experience will provide a better answer than I ever could,  but the following information should help establish a guideline for what it is that I am trying to convey. You see, much research has been done on the phenomenon of optimal performance, most notably with Olympic trainers, and the results are definitely worth noting. Specifically, the following phenomena is observed among athletes performing at their peak:

1. They Are Relaxed

This is not to say that they are about to fall asleep, but that they are calm, and they perform actions with strength and ease. This has been referred to as a "subtle balance of quiet intensity."

2.  They Are Confident

Fear is minimized, and trust in one's own abilities takes over, enhancing the feelings of relaxation.

3. They Are Intensely Focused

The time is NOW, and all thoughts are focused in this direction. Distractability is very low.

4. Their Actions Are Effortless and Automatic

Confidence is validated as actions seem to require zero effort, and all actions have a sense of finesse and grace, regardless of intensity. Thoughts and emotions play no role in their ability to accomplish the task at hand-they are on auto pilot.

5. They Are In Control

Regardless of what happens, they are in control. What they think and want to happen will. Destiny is completely in their own hands.

So there you have it- extreme performers are relaxed, confident, focused, effortless, automatic and in control. Obviously only practice and experience will help show how to best reach these five conditions, but the answers are out there if you seek them. Good luck in your performances!