5 Reasons you may not be seeing results in the gym:
Not consistent with your exercise selection
- Doing different exercises every time you workout does not allow for you to learn the proper mechanics and practice the lift
- Pick big compound movements (squatting, pressing, rowing) and perform them multiple times a week
Not progressively overloading your lifts
- In order to get bigger, stronger, or more conditioned there needs to be progress
- This is best done in the form of adding volume (adding weight or sets)
- Make small 5% jumps to overload slowly
- Program hoppers love to start a new program then start another one 1-2 weeks later. This will ensure very poor adaptations especially if you are passed the beginner stage.
- Stick to a solid program for 6-8 weeks before testing for progress
- One of biggest mistakes people make when training is grinding themselves down and working as hard as they can. Proper programming will allow a trainee to build up while putting forth more effort at the appropriate times. This is also much more sustainable in the long run.
- Anyone who has ever been successful at something did not do it in 4 weeks, 3 months, or even a year. Whether it’s athletics, science, business, etc., the most successful people put in a large amount of work and are very consistent. Expect results, but don’t expect them overnight.