To Top

Are Your 2020 Goals Focused in to Guarantee Results?

For the new year, many of us will set some sort of fitness goal in order to achieve a certain look, level of athleticism, or frequency of exercising in a week. Ever since I learned how to set SMART goals at a personal training workshop I have used it over and over again with different goals.


It is important to set attainable goals to reinforce the reasons why you work out. Having goals and setting them will allow you to measure and quantify your training routine.


What are SMART goals?

S– Specific – Your goals should be stated in detail. Know exactly what you wish you accomplish.

M– Measurable – “What gets measured gets managed.” You’ll need to have parameters to know you have met these goals.

A– Attainable – Think about action steps you can take to help you reach these goals.

R– Relevant – The best way to approach this is to ask yourself why these goals are important to you. Once you’ve determined this, you have found the emotional link that will drive you to complete your task.

T– Time Bound – When will you complete your goal? Set a few target dates to ensure your goal is completed in a timely fashion.



My example:

S- I set a goal to increase 25 lbs. of muscle by lifting and following a specific diet completely drug free and Olympic (WADA) compliant

M– That would be a 25 lbs of lean muscle I wanted to gain and so I decided to commit to measuring the exact muscle increase and bloodwork to see internal health improvements.

A- I would lift only 3 times a week but lift following a specific program and rep/set range for maximum muscle increase. I would follow a 5,000 calorie eating plan and track it daily.

R– It’s important for me to be strong and healthy in order to show whats possible with physique size, symmetry, athleticism and internal cell health.

T– I set a goal to do this in 12-weeks.


End result:

I ended up achieving my goal measuring it through skin fold and scale measurement. I increased my lean muscle mass 23 lbs. My full blood work showed improvement in all areas including liver stress, cholesterol, immunity and longevity markers of inflammation and more. I also went on to compete for my first time at the world championships for the INBA in 2019 taking 4th in overall Mens Physique.



Start your New Year right with a 20/20 vision with SMART goals.




Want to learn more about Doug Grant, Braven’s trainer and Co-Owner of IronMan Magazine? Visit

I also used a stack of products to stay anabolic throughout all of my training, you can check that out HERE.


Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in Uncategorized