You’ve been busting your butt in the gym for months now, but you’re still not seeing the results you hoped. Chances are, you’re doing several, if not many things that are hindering your progress.
Your technique sucks
You’re throwing weight around and not taking the time to slow things down and really feel the target muscle working. A lot of times people will use more weight and compensate by reducing their range of motion. Other people legitimately just don’t know how to perform an exercise correctly. At the end of the day, if you can’t feel your glutes in a glute bridge, or your lats in a lat pulldown, find out why.
Your training lacks effort
Even the most “perfect” training program won’t work until less you do. To build muscle, you must be working to, or close to, a failure point. Are you stopping at 10 reps because that’s what your program says? Or are you digging deep, getting out of your comfort zone and fighting for those last few reps in the tank when your mind wants to quit? It may only be a few additional reps, but over the course of a year, that adds up to a lot of extra reps.
You don’t have a program
Are you guilty of “program hopping” or constantly changing your exercises week to week? Do you even have a program? You must have a program, and preferably one that’s focused on one specific goal. Stop trying to train speed, strength, hypertrophy, power, and Zumba all at the same time. Pick one program and follow it for at least 12 weeks before you say it doesn’t work.
You are not recovering
If you do not recover, you do not progress. Period. More work does not automatically equate to more gains. In most cases, it leaves you feeling burnt out, miserable, and in worse shape than when you started. If you’re training 6-7 days per week, in the gym for 2 hours or more, with an hour of cardio on top, sleeping less than 7hrs per night and eating under 1500 calories, you are going to breakdown. Remember, your program is only as effective as your ability to recover.
Your diet doesn’t match your training & goal
If training is the stimulus for building your body, food is the bricks and mortar. You can have a whole construction team at the ready, but without the materials, nothing is being built. To effectively build muscle it’s important you do not remain on a low calorie diet. Your body needs calories to support recovery and grow new muscle tissue. Generally speaking, active women should aim to eat over 2,000 calories per day, men over 3,000 calories, with protein intake at least 1.8-2.2g/kg.