Lack of progress at the gym could be due to any number of factors, but there a few common mistakes that I’d like to discuss here.
Poor exercise selection
Whatever your goal is (fat loss, increasing strength, increasing muscle mass) you should always base your training routine on the most effective exercises.
The foundation of your training should be the big movement exercises such as squats, deadlifts, chin ups and bench presses. On these so-called compound movements you can handle heavier weights, which will result in the recruitment of more muscle fibers compared to small one-joint exercises. For example, you’re better off choosing parallel bar dips for your triceps, rather than single arm dumbbell triceps kick backs.
Progressive overload
If you are not applying this fundamental principle of resistance training, you will never change your body shape or increase your strength. The progressive overload principle can be applied by many ways such as increasing the weight (more than 5% increase per session is not generally recommended), increasing the training volume (reps, sets or frequency of training) or by decreasing your resting time.
Not keeping a record of your training
If you are not keeping a record of your training how you can apply progressive overload principle?
Most of the trainees say that they can remember their previous training sessions, so they don’t need to record them. I don’t believe its possible to memorise all the reps, sets and weights used in your training from month to month. You should be able to compare sessions and see your progress in the long run.
Poor recovery
It is impossible to make progress in every training session without eventually burning out. If you are beginner you can make linear progress for up to 6 or 12 months. However, when you reach a certain point you will stop making progress, or might actually regress.
The more experienced you are, the more often you should include a deload period or easy workouts in your training. This involves decreasing load, volume or frequency of training, and will result in better recovery and ultimately, the achievement of your goals.
Conclusion
If are not seeing appreciable changes in your physique or strength, it may be because you have not selected the right exercises, are not recording your sessions or progressively overloading your muscles, or because you are not recovering properly. Take a look at the video of my client (Des, 42). His workout focuses on the compound movements, and I ensure he records his progress, and overloads and deloads appropriately.
If you have any questions about your training routine don’t hesitate to contact me.
Tags: bulk up, chin ups, hard gainer, lunge, military press, muscle gain, progress, Romanian dead lift, squats, strength training, training advice, weight training