Are you struggling to see results at the gym? Has your strength training hit a dead end? Maybe you’ve noticed that lifting heavy things doesn’t automatically build muscle. That time needs to be productive. So, if you’re struggling to get results, here are the ten reasons possibly why?
1) You’re Not Fully Motivated
Building a lean muscular physique takes considerable work. There’s nothing quick or easy about it. To maintain your motivation, it helps to remember the benefits.
Not only is it fantastic for your health and a great longevity strategy, but it’s the best form of exercise to lose fat.
A lean and muscular build has many benefits like, like helping you climb trees with your kids or doing household chores, muscles help get jobs done.
Strength training checks all the boxes, and it’s hard to imagine a better use of your time at the gym. But it’s not always easy to make consistent progress. If you’re struggling to get results, your training may lack progressive overload.
2) There’s No Progressive Overload
How do you build muscle? The answer lies in the concept known as progressive overload. When you lift heavy things, you create a significant challenge for your muscles. In response to that challenge, they grow bigger and stronger.
But as they grow bigger, the heavy things stop being heavy enough. It may feel heavy enough. But for your muscles, it has stopped being a reason to get bigger which means they have adapted to the weight.
Consequently, to maintain growth you must strive to increase the challenge. The two best ways to do this are by either increasing the amount of weight you are lifting or increasing the number of reps you are performing.
In other words, if you lift the same weight for the same number of reps week after week and month after month, you are not building muscle. Progressive overload is central to success. To get bigger, focus on lifting heavier.
If you’re not sure how to maintain progressive overload, you’re probably not logging your sessions.
3) You’re Not Logging Your Sessions
But how do you know how many reps to aim for? How do you know how much weight to lift? Initially, the answers will depend on the program you’re following. But once you get started, the answers will be determined by your last session.
So, you need a log book.
First, a log book tracks your progress. It will record how many reps you performed and how much weight you lifted. This is how you know what to do at the gym at your next session. And this is how you know if you’re building muscle.
Second, having a log book will keep you honest. It will force you to train hard. You will know the numbers you need to beat. It will prevent you from putting down the bar
Third, it will give you a record of achievement. It takes months to see significant results. That can seem daunting and discouraging. A log book brings those future results into the here and now and shows if your training consistently.
4) You’re Training Inconsistently
Establish Habits first. Nothing short of time and consistency is going to get results. A single hard session at the gym isn’t going to give you that instant body shape change!
Therefore, it’s crucial to build some habits. Going to the gym should be on like getting up to brush your teeth everyday. This requires a different mindset and a shift in focus. The desire to get results should become an obsession to become consistent.
A fitness journey needs to be sustainable. To be fit requires consistent work. If the work stops, the fitness slips away. Ask yourself, how many times per week do I want to go to the gym 12 months from now? Make gym time sustainable, but also don’t go to crazy as you will burn out!
5) You’re Training Too Hard
As you progress and strive to beat your last session, you will start failing reps. Failing a rep is exactly what it sounds like. You hit a point where you simply cannot finish another rep without taking a break. The purpose of strength training is to push that point of failure back further and further.
But you can train too hard. It’s probably not a good idea to constantly fail reps. The goal isn’t to feel wrecked the next day. And if you can’t do another rep, resist the temptation to cheat. Progress shouldn’t come at the expense of good technique as this can lead to injuries.
Instead, always leave a couple reps in the bank and don’t spend your whole workout trying to achieve failure
6) Your not recovering
Integral to any recovery is diet and lifestyle, you already know what you should be eating but doing it is much more tricky. If your past efforts have been ineffective and you’re struggling try taking a slower approach than trying to fix everything at once!
Many of the benefits of eating a good diet can be done by small improvements to your intake to gain real benefits. By using this method you are more able to maintain habits and generate momentum.
Eating well is a set of skills which need to be practiced over and over and once you have mastered this you will start seeing body shape results in the gym!