Many beginners make the mistake of believing that the reason for their lack of success in the gym is due to not getting enough supplements or not having the right training program and many other things of minuscule importance. The first thing one must realize that the human body is a finely tuned machine and there are multiple factors to it functioning at the most optimal level.
And supplements or picking the right training program could be the last things to worry about. There are much more important factors to take into consideration, one of the biggest being the level of stress you’re experiencing in your daily life. In this article, we present to you 4 reasons why you aren’t getting the results you expected and how to fix them:
1. You don’t rest enough to grow
When was the last time you had a proper rest? How many hours do you sleep every night? Studies have shown that each person has different needs when it comes to sleep duration, but as a general recommendation, it’s been concluded that the optimal amount for the average person is seven to nine hours per day. When we’re sleeping, hormones are produced within our bodies which can help with the repair and rebuilding of muscle tissue.
In addition to getting a quality sleep every night, you also need to space out your specific body part training sessions so that they can recover properly. You can’t expect to train your legs two or three days in a row with the same intensity and expect them to grow for example. You’d exhaust yourself pretty quickly and will be unable to continue training. Your body needs at least 2 or 3 days of rest before training the same muscle group again.
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2. You use a weight that is too heavy for you
There are lots of people who think that loading the bar as much as possible and doing reps with a disastrous form will make them huge in the shortest amount of time. And after a while, when they see no results at all, they get frustrated and blame it on the workout routine. You should leave your ego at the door when entering the gym and pick a weight which will make you reach failure within the 8-12 rep range and execute those reps both safely and with a proper form. And once you can do 12 reps with ease, increase the weight by small increments. This is known as the progressive overload principle, which consists of gradually increasing the weight which will make your muscles grow bigger and stronger.
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3. Too little variation
Too much variation is also bad, but adding a few new exercises might eliminate the boredom which normally comes when using the same program for months on end. When you train the same exercises, your body will adapt to these movement patterns and you won’t be able to elicit the same muscle growth like you did when you first tried them. There are numerous things you can try, like changing the order of exercises, using a different weight, decrease rest intervals, increasing the number of sets, all variations which will shock your muscles and cause your muscles to re-adapt to the challenge.
4. You do too much cardio before lifting
It’s become a widespread belief that you must do a significant amount of cardio before each training session. The main purpose of cardio is to warm-up the muscles and joints for the upcoming workout, but the main mistake a lot of people make is that they do it for too long or too heavy. You don’t need to warm-up by running on the treadmill for half an hour. This will only spend the energy you will need for the weight training and inhibit the potential to elicit muscle gains. You can put cardio training at the end of your workout, once you’ve finished weight training.
These are the 4 basic things you should look out for if you’re reaching training plateaus. If none of this helps, it’s almost certain that your diet is not in order. You need to seriously evaluate your nutrition and look for potential mistakes. Some of them being not getting enough calories or a certain type of macronutrient. A poor diet will seriously derail your progress, no matter if you’re training for building muscle or losing weight. It’s that important.