If you're exercising on a regular basis, it's easy to get frustrated when you're not seeing the results you're working so hard to achieve. After all, consistently going to the gym or working with a personal trainer is a big time and financial commitment. Yet before you get down on yourself or, worse, start to think that your exercise efforts are all for naught, take heart: You may just need to make a few simple tweaks to your routine to start building muscle and melting fat.
- You're impatient
If you’re a true beginner, the first phase of your training program results in changes that you can’t see—typically, your coordination improves with each exercise and the amount of co-contraction between muscles decreases. Your brain gets better at communicating with your muscles and can actually activate a higher percentage of your muscle fibers, commonly referred to as neuromuscular efficiency. Don’t look in the mirror after two weeks and wonder why you’re not getting bigger. Be patient and put in the work, the results will come.
- You don't keep track
Training logs are just as important as the program. How are you supposed to know what to do today or what you did last week without keeping track of it? To maximize muscle hypertrophy, keep track of all your workouts, weight used, repetitions performed, the tempo of the exercise, and the breaks between sets. Keeping a training log will allow you to track your progress and your energy levels. Logs are also a great way to look back to see how you got injured or over-trained.
- You don't have any structure
Remove the randomness from your workouts and stick to a plan. This is the best way to improve strength and increase muscle size. Random training might make you strong (for a beginner), but it’s inferior to a planned, periodized training program. A linear periodized plan can look like this: Week 1: 3×12-15; Week 2: 3×10-12; and Week 3: 3×8-10. A nonperiodized plan can look like this: Weeks 1-3: 1st set 10-12 reps; 2nd set 6-8 reps; 3rd set 3-5 reps. Pick a plan and stick to it for maximum gains.
- You're doing too much cardio
If your goals are size and strength, cardio workouts should not dominate your program. HIIT workouts and easy cardio sessions can be slotted into your program, but your first priority is getting in the 3-4 weight-training days. If you can recover well between workouts, feel free to add in a cardio session here or there, but not at the expense of your recovery.
- You're a headcase
Having too much negative stress in your life can wreak havoc on your body’s chemistry and your overall health. It’s easier said than done, but you need to chill out man. Find a job you enjoy and a nondrama-filled girlfriend. Eat fresh whole foods and drink plenty of water. Try to get 8-9 hours of uninterrupted sleep per night. Learn how to meditate. The lower the stress, the better you recover. The better you recover, the better your progress. Make it happen.
- You're eating like a bird
To put on size, you can’t eat salads all day. You need to have a slight calorie surplus to support muscle growth. This includes all energy expended from physical activity and internal processes. As mentioned earlier, eat whole fresh foods. Put time into planning your meals so you don’t have to resort to eating junk. Avoid sugary drinks and all fast food. Try to eat organic meats and drink organic milk. Eat healthy fats such as avocados and coconut oil. If you’re inclined, diets such as the “Paleo Diet” or “Perfect Health Diet” work really well for putting on size while staying lean. Ensure your growing body receives the nutrients and building blocks it needs, and remember that eating junk equals junk results
- You cheat your reps
Half or quarter reps are commonly seen in the gym. Don’t be that guy. Half reps are going to get you half-assed results. Learn how to perform the full range of motion for each exercise. Leave your ego at the door because the weight you’ll use will be less. In the long run, you’ll maximize your gains when progressing full range-of-motion exercises with lighter weights than you would when using heavy weights for half reps. Half and quarter reps have their place though—they’re great when used as assistance exercises to the main lifts, but only when the main lifts can be performed with full range of motion.
- You're afraid of compound movements
Curls, front raises, lateral raises, and calf raises are all good exercises, but are normally performed at the wrong time. Focus on big compound lifts at the beginning of your workouts while you’re fresh and not fatigued. Exercises such as deadlifts, squats, cleans, presses, and/or pulls should make up the first half of your workout. Save the isolation exercises for the last half.
