So you’ve got into a routine, you’re going to the gym regularly, you’ve adopted a ‘never give up mindset’, but six months down the line, you’re still patiently awaiting results. Unfortunately, as tough as it is to get yourself in the gym, you’ve still got to make an effort one you get there – some people seem to think that simply by being in the gym they’re going to shed pounds of fat and pack on muscle by some magical process of osmosis. Not gonna happen.
Here are five mistakes you’re probably making;
You Don’t Train Legs
The amount of people that don’t train their legs literally astounds me. Despite all the logical and scientifically supported information and advice out there on the web and in print, most people simply chose not to train their quads or hamstrings. Why? Because it’s tough. And it hurts.
Unfortunately there’s no way round this, if you want the best possible physique, and yes that includes your upper body, you HAVE to train your legs. If you need me to explain why then you clearly haven’t been paying attention, but here’s one more spoon-feeding session;
- Your legs make up HALF of your body
- You can shift the highest total volume weight with your legs
- The Quad and Hamstring muscles are relatively huge – training them will produce the greatest anabolic response
- Large, strong legs form a solid base, allowing your other lifts to increase
- There are plenty more but that should be enough to persuade you.
You’re Resting Too Long
Most people have a training partner or two, and more often than not those partners are friends, there’s nothing wrong with that, but when you spend 10 minutes in between each set discussing the previous weekend’s antics, you’re cheating yourself out of gains. Muscular failure isn’t all about each individual set, it’s about accumulated fatigue built up throughout the workout, and if you’re constantly resting for long periods you’ll never achieve that.
Leave the chin wagging and checking yourself out in the mirror for the n00bs and take minimal rest between each set.
You Think It’s All About the Weight
Your body has no idea how much weight you’re handling.
All it recognises is the relative stress on the muscles, which respond accordingly.
Just because you’ve gone from shifting 30 to 32 Kg dumbbells doesn’t automatically mean you’re going to get bigger – strength is not directly related to size.
If you want to measure the success of your workouts use this method:
Add the amount of weight lifted in each rep of each set of every exercise in a workout. So say you performed 5 sets of 10 reps on bench presses using 100Kg, and 5 sets of 10 reps on dumbbell flys using two 20Kg dumbbells, your total work volume would be;
5 x (10×100) + 5 x (10×40)
This would equal 7500 Kg in total, so next time you work out, try to beat that.
You Don’t Do Exercises you Hate
I hate Deadlifts, and Squats, and Pull-ups, but those three exercises have probably done more for my physique than all the other lifts I perform put together.
Moral: Do exercises you hate
You Don’t Refuel Properly
Adding muscle is the end product of a constant cycle of breakdown muscles, then building them back up using the right nutrition.
Some people get the first bit right, but virtually no-one gets the second bit. If you want to build muscle you HAVE to eat the right foods, in the right amounts at the right times, and that’s really tricky.
First of all it takes quite a bit of maths to calculate what you might need, then some experimentation to nail down what you actually need. Once you find that out you need to repeat it everyday, which is probably the trickiest part. If you need help with this, go here.