Many people go to the gym, but end up seeing very little results. The reason for that is not the routine they are doing. The problem is often much more basic, especially for beginners, office jockeys and weekend warriors. So if you fit in one of these categories, then try to examine what you are doing and what things you are doing wrong.
If you thought that this post was going to be about progressive overload, compound exercises and deadlifts, then you are in for a surprise. The main mistakes of most people are much more basic than that. If you are a more advanced lifter than this is most likely “well, duh” for you, but unfortunately most people keep on repeating these mistakes, sabotaging their own progress.
Here is a list:
1) You don’t go regularly to the gym
You might go to the gym one time one week, three times the second week, skip the third week and go back the fourth week. Your gym schedule is irregular and you do things haphazardly. No wonder you are not seeing results.
If you want to see results, then you need to go regularly. Pick a number of days a week (whether 2 or 4 or whatever) and stick to that number.
2) You are not consistent with your routine (you don’t stick to your routine)
Many people try to look for the perfect routine. In reality, it doesn’t really matter what routine you do, as long as it encompasses a few basic principles and most importantly you stick to it.
Many people go the gym, do cardio one week, then work on some chest presses the next week and do something totally different the third week. You need to pick a routine and stick to it. The key to anything is staying consistent.
Also don’t forget to work all your major muscle groups, a lot of guys go to the gym and keep on working their chest and biceps over and over again. Yes, they are being consistent, but it is a stupid type of consistency which can only lead to muscle imbalances and injuries.
3) You think some magic supplement will solve all your problems
I have a friend who I noticed had not being going to the gym for a while. I asked him why that is and he replied:
“I can’t train if I don’t buy protein powder first.”
He is obviously under the impression that some magic bullet (especially in the form of supplements) will make the difference. However his problems are much more fundamental: he is not consistent and his routine does not follow the basic principles of lifting. No wonder he never sees any progress. Yet, he still doesn’t listen.
4) You spend too much time fiddling with your smartphone
Seriously you don’t need to check your cell phone in between sets or play with it when you are on cardio machines. In fact, leave it in the locker room or at home.
5) You train through injuries and don’t give your body time to rest and heal
Contrary to popular belief, your muscles don’t grow in the gym doing exercises, but after that during the time you are at home and at rest. If you are not resting, then you are not giving your body time to recover and grow.
Also when you train through your injuries, you are settign yourself up for bigger problems later on. If you have a major injury, then take a break and give your body time to heal. That way you can continue on training for a long time.
6) You don’t pay attention to your diet
Whether you are fat or skinny depends on what you do in the kitchen: what you eat. If you want to see results, you need to fuel your body up with nutrients.
7) You can’t take a hint
If what you are doing isn’t producing results, then you are doing something wrong and need to change what you are doing. This is pretty obvious, but it’s amazing how many people can’t take a hint and continue on doing things in the wrong way.