The Power of Positive Lifting

Lessons in Mind Power from Bill Pearl and Others

     In one of Bill Pearl’s books, “Getting Stronger,” he has a chapter entitled “The Power of Positive Lifting” (which I have unabashedly stolen for the title of this essay).  He opens that chapter with a story from Charles Garfield, a sports doctor in the ‘70s, who had visited Russia in ‘79, when it was still the Soviet Union.  A group of Soviet sports psychologists and physiologists met with Garfield and told him of the wondrous powers and the fabulous effects of intense mental concentration on the performance of their lifters and athletes.  Garfield spent days with the Russian researchers, and apparently had enough “theory.”  He wanted to see results.  Here’s how Pearl tells the tale:

     “At a gym, the Soviets quizzed Garfield. ‘How long since you’ve done any serious training?’ they asked.  ‘Eight years.’ ‘What was your maximum bench press in your prime?’ ‘365 pounds.’ ‘In recent years, what is the most you’ve pressed?’ ‘280 pounds.’

     “It intrigued the Soviets that Garfield had once pressed 365. ‘How long would you have to train to make that lift again?’  ‘Nine to twelve months,’ he said.  The Soviet doctors then asked him, ‘Would you attempt a 300 pound lift right now?’ Garfield reluctantly agreed to try.  Spurred and encouraged by the Russians, and much to his surprise, Garfield (barely) made the lift.

     “Then the Soviet doctors went to work.  They guided him into a state of deep relaxation for 40 minutes.  Then they added 65 pounds to the 300.  They had him visualize approaching the bar, lying on the bench and confidently making the lift.  They told him to imagine each phase of the lift: the sound of the jangling weights, his breathing, the noises of exertion he ordinarily made when lifting.

     “Garfield got nervous, certain he couldn’t do it.  He began to worry about even pressing 300 again.  But the Soviets calmly told him to visualize lifting the 365.  They told him to look closely at his hands, the weights, and said to imagine how his muscles would feel after he succeeded.  As they talked him through the whole process again, the series of images, and then the total picture, began to clarify in Garfield’s mind.  ‘The imagery now imprinted in my mind began to guide my physical movements.  The world around me seemed to fade, giving way to self-confidence, belief in myself and then to deliberate action.  I lifted the weights!’

     “Garfield had learned an important lesson in the power of mental training, concentration, and visualization.  It’s a lesson that more and more athletes are using to their advantage.”

     Pearl wrote those words in 1986.  40 years later, I believe the mental side of the sport (whatever strength sport that might be) is the most important of all aspects.  Although I was probably, from a genetics standpoint, “built” for the sport of powerlifting, I have no doubt that it was as much my “mental training” that helped me squat and deadlift 3 and a ½ times my bodyweight as it was the physical side.  That’s not to say that training and genetics aren’t important.  For the same reason that my incredibly long arms helped me to deadlift over 600 pounds—my fingers can touch my knees when I’m standing upright—they also prevented me from being a big bench presser.  The most I ever bench pressed in competition was just under 350 pounds, but I seriously doubt I would have benched that much if I didn’t train my mind, along with my body, in a serious fashion.

     Let’s take a look at some “mind power” training tactics that can help you no matter your goals, whether you’re a competitive strength athlete, a bodybuilder, or simply a recreational lifter who wants to gain muscle, get stronger, and be healthy.

The Power of Positivity

     I may have stolen the title of this essay from Pearl’s book, but there is no doubt from where Pearl stole his chapter title, which would be the 1952 bestseller “The Power of Positive Thinking” from the popular New York City minister and motivational speaker Norman Vincent Peale.  Peale’s book was something of a revelation at the time, and highly influential.  Since Peale wrote it, the bookstores to this very day are lined with self-help bestsellers of a similar bent, whether it’s “The Secret” or any other number of “law of attraction” books.  We’ll get around to the potential shortcomings of that law of attraction stuff shortly, but first I want to look at the simple idea of remaining positive.

     For some, having a positive mental outlook might come quite easy.  For others, it can be a downright chore, even if one knows that staying positive can have numerous benefits.  I count myself in the latter category.  I have no doubt that there is power to be found in positive thinking, but that doesn’t mean that I find it at all easy to come by or to practice.

     The same way that our success on the bodybuilding stage or on the lifting platform can come down to genetics, there is no doubt that the ability to be, and stay, positive has a certain genetic component to it, as well.  More important than being positive, especially, if you’re like myself and can be naturally morose, is to just not be negative.  As my Karate sensei used to tell our class, in a characteristically Zen manner, the glass is not half-full but the glass is not half-empty.  It simply is what it is.  See the reality of your situation, and simply work on improving it.

     When negative thoughts come into your mind, let them go.  Whether it’s negativity about the way you look, or how strong you are—perhaps you’re constantly comparing yourself to others.  Whatever the negativity is, try your best, when you notice the negativity, to let go and be.  When you can see clearly, you can better take action to make improvements to your physique, to your overall strength, or any weak points that you may have.

The Law of Assumption

     I really don’t care much for most of the writings, and talk, around the so-called “law of attraction.”  Much of it is wishy-washy New Age malarkey.  (To be fair, early “New Thought” writers in the 1st half of the 20th century could, at times, be really good.)  But there is some truth to constantly thinking about what it is that you want to achieve or to persistently and repeatedly think about your goals.  When, night and day, you think about what it is that you wish to attain, you are more likely to achieve it.

     Instead of the law of attraction, I prefer the “law of assumption” or what you might even call the “law of feeling.”  Look back at what Pearl wrote of Garfield.  The Russian researchers wanted Garfield to imagine what his muscles would feel like when he achieved his strength goal.  Feeling is the key!

     Sit in a quiet place without distraction, or do this when you are lying in bed at night.  Picture in your mind what it is that you wish to achieve.  Imagine yourself making that PR lift or imagine your body looking the way you desire.  Assume the feeling of that wish being fulfilled.  If you do this over and over, repeating it day in and day out, it can, at the very least, help you to achieve your goals—at best, it might shock you over the results.  But you can’t just believe it, you MUST feel it.

Find Your Method

     Different positive-mind techniques will work for different people.  The same way that different lifters respond well to a variety of different training methods—you must find what will work for you.  Whatever it is, and whatever method you use to achieve it, I think the most important thing is that you must want it with your whole heart and mind and with your very being.

     In 2013, Sports Illustrated named Kyle Dake as its collegiate athlete of the year.  He told SI how, morning and night, he filled a red, spiral-bound notebook with affirmations.  Here’s how SI wrote about it: “Once in the morning and once at night as a freshman Dake wrote, 2010 141 lb DI NCAA National Champion. Twice in the morning and twice at night as a sophomore he wrote, 2011 149 lb DI National Champion. Thrice in the morning and thrice at night as a junior he wrote, 2012 157 lb DI National Champion. Four times in the morning and four times at night as a senior he wrote, 2013 165 lb DI National Champion.”  Dake made history as the only college wrestler to win a national championship in 4 different weight classes.  If that doesn’t instill the power of continuous, ‘round the clock thought on a chief, solitary aim, I suppose little else will.

Pearl’s Method

     Last, though without a doubt not least, here is the method of visualization and imagination—what he called imagery— that Bill Pearl used to win the ‘71 Mr. Universe title:

     I used my own version of imagery in 1971 when preparing for the Mr. Universe contest.  I knew that Arnold Schwarzenegger would be my main competition, so I got the best possible photos of Arnold and taped them to my bathroom mirror.  As I shaved each morning, here was Arnold in peak condition looking at me.  Nose to nose with him, I’d tell myself, “I’m going to beat this guy.”

     I carried these thoughts with me everywhere.  At meals, I’d tell myself that the food I ate was making me stronger, leaner, and less prone to injury.  And that it would help me beat Arnold.  When I went to sleep, I’d concentrate on the sleep making me a stronger, better person and athlete.  And that this deep relaxing sleep would help me beat Arnold.

     In the end, Arnold withdrew from the competition.  But I was ready and won the title.

     Read Pearl’s words over and over a few times.  Notice how his “imagery” or visualization technique was always at work, from the time he shaved in front of the mirror in the morning until his head hit the pillow at night.  Even in sleep, I bet he dreamt of winning that competition and becoming great.  And I can guarantee you that, even before he was shaving, when he awoke in the morning it was the very first thing he thought of.

     Now, find what works for you and use it!