YOU ARE
NOT TRAINING HARD ENOUGH!!
·
ARE YOU NOT GAINING MUSCLE?
·
ARE YOU PROVIDING YOUR BODY WITH AN AMAZING
COMBINATION OF MACRO AND MICRO-NUTRIENTS AND STILL NOT ABLE TO SEE THE RESULTS?
·
ARE YOU GIVING YOURSELF ENOUGH REST AND SLEEP
TO RECOVER AND REGULARLY GO TO THE GYM AND STILL CAN’T SEE THE TREMENDOUS
RESULTS YOU ABSOLUTELY DESERVE?
pic credit : youtube.com
1. You’re Not Training
Hard Enough
If you’re not
training with intensity, not changing the tempo or progressively increasing the
weight then your muscles won’t get bigger and stronger. Compound training is a
key element to this. Focus first on movements such as deadlifts, squats,
overhead press etc. Go hard and heavy (within your limits) and challenge
your body. You know you’ve trained with enough intensity when you can’t do
another rep in correct form or particularly experience soreness the other day. Start with a weight you can lift for eight reps, but not more than ten.
Increase the weight and do six reps; add more weight and do four reps; increase
again and do two reps.
pic credit :burnthefatblog.com
2. You’re Not Changing It
Up
From
time to time, our bodies hit a plateau. You may be doing everything right, but
nothing is happening. A simple fix to this is shuffling up your workout
schedule. Try swapping dumbbells or free weights in place of barbell, or trying
CrossFit, Zumba, Tabata, kickboxing to the mix for a couple weeks. Our bodies
too get bored just as we do.
Whatever
your goals are, remember you must work under your ability, push your body to a
little new limit, eat healthy, rest well and take a professional guidance along
the way to make sure you are getting the best out of your workout.
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A good workout
routine needs the following:
1. Training days
arranged to allow for adequate rest
2. Muscle groups
arranged so over-training does not occur
3. Muscle groups
arranged so that each muscle can be worked to maximum effect
4. A good selection of
compound and isolation exercises
5. Good warm up and cool
down
3. Your recovery between sets is too short.
Performing multiple sets in
rapid succession doesn’t help you gain muscle; there’s a reason why the bulkiest
people in the gym tend to hang out on one bench for a while. We’ve been pushed
lately to do as minimal time as possible between sets, because of the trend
toward CrossFit and those types of training. If you’re looking to gain strength
and size, you need to have a bit more time for recovery to occur.
pic credit : focusedcollection.com
4.
Your exercise technique is bad
You’re doing the right exercises, but are you doing them right? If you
want to place the maximum amount of stress on the muscle, and prevent serious
injuries, you must execute every movement with correct form. Don’t copy others in the gym, this is how bad habits cultivate. Here are a few
general rules that apply to most exercises:
- Keep
your reps slow and controlled
- Don’t
use momentum to move weight (no swinging!)
- Use a
full range of motion
- Don’t lock joints out at the top of movements
pic credit : nhs.uk
5.
You’re doing the wrong exercises
This goes hand in hand with a solid workout routine. Doing the wrong kind
of exercises is a common mistake made by newbies. Usually, the rookie lifter is
either doing too many isolation exercises and not enough compounds, or only
doing exercises they like or feel the most comfortable in. That is not a very
good approach to begin with.
Big compound movements recruit the most muscle fibers and place the most
stress on the body. Those are your big muscle builders.
Here
are some big mass builders that you must include in your routine to see amazing
results:
1. Squat
2. Deadlift
3. Wide grip pull ups
4. Chin ups
5. Rows
6. Bench press (dumbbell and/or
barbell)
7. Triceps Dips
8. Shoulder press (dumbbell or
barbell)
pic credit : pinterest.com
Train harder each week and get the body you always wanted !!
You can interact with me via dm on instagram
@fitindianwoman and facebook page @KRITIKA KOTNALA . I would love to hear from you !!.
