YOU ARE NOT TRAINING HARD ENOUGH!!

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?

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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.

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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.

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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

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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)

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 Train harder  each week and get the body you always wanted !!

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