15 Reasons You’re Not Getting Results In The Gym

Rucuss staffMarch 19, 2016

If you’re not getting the results you want at the gym, it could be you’re guilty of one or more things.

You may be in the spirit for losing weight, but something is missing. You may be exercising regularly and sticking to a diet but you see the very same body that you saw a month ago.

Here is a list of why you’re not getting results in the gym below.

<p>You choose your favorite muscle groups and then fail to do the ones you don't enjoy doing, usually by procrastinating them into Sunday. And then you say, "Oh well, I'll start fresh on Monday." But on Monday you don't start with the muscle groups you neglected, and work your favorite ones again, resulting in complete lack of stimulation of your weak spots for weeks.</p><p><strong>SEE ALSO:</strong> <a href="http://www.muscleandfitness.com/workouts/workout-tips/6-big-finishers-every-major-muscle">6 Big Finishers For Every Muscle Group</a></p>

Avoiding muscle groups

You choose your favorite muscle groups and then fail to do the ones you don’t enjoy doing, usually by procrastinating them into Sunday. And then you say, “Oh well, I’ll start fresh on Monday.” But on Monday you don’t start with the muscle groups you neglected, and work your favorite ones again, resulting in complete lack of stimulation of your weak spots for weeks.

<p>You go work out at the happy hour time when everyone else is working out. You do this subconsciously so you have an excuse to avoid the compound moves since everyone is doing them, and the racks where you perform those compound moves are busy.</p><p><strong>SEE ALSO:</strong> <a href="http://www.muscleandfitness.com/workouts/workout-tips/are-you-making-these-nine-beginner-mistakes">Are You Making These Nine Beginner Workout Mistakes</a></p>

Going to the gym at peak hours

You go work out at the happy hour time when everyone else is working out. You do this subconsciously so you have an excuse to avoid the compound moves since everyone is doing them, and the racks where you perform those compound moves are busy.

<p>You don't time yourself between sets, so they end up being 5-minutes long and you're not a powerlifter trying to max out on singles. Then at 45-minutes into your workout, you've got to go, and you've only done 10 sets.</p>

You’re waiting too long between sets

You don’t time yourself between sets, so they end up being 5-minutes long and you’re not a powerlifter trying to max out on singles. Then at 45-minutes into your workout, you’ve got to go, and you’ve only done 10 sets.

<p>You allow yourself to exercise only when you're in the mood for it, but sadly you're not in the mood that often. </p><p><strong>SEE ALSO</strong>: <a href="http://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/10-best-foods-boost-your-mood">10 Best Foods To Boost Your Mood</a></p>

You only work out when you feel like it

You allow yourself to exercise only when you’re in the mood for it, but sadly you’re not in the mood that often.

<p>But your muscles hurt when they are finally starting to get challenged. </p><p><strong>SEE ALSO:</strong> <a href="http://www.muscleandfitness.com/workouts/workout-tips/foam-rolling-total-body-benefits">Foam Rolling: Total Body Benefits</a></p>

You stop when it hurts

But your muscles hurt when they are finally starting to get challenged.

<p>You get wasted on cardio when you're trying to pack some meat on those wheels. </p><p><strong>SEE AlSO:</strong> <a href="http://www.muscleandfitness.com/workouts/workout-tips/8-cardio-tips-burn-fat">8 Cardio Tips To Burn Fat</a></p>

You don’t prioritize weight training

You get wasted on cardio when you’re trying to pack some meat on those wheels.

<p>How do you know it's too light? You're not worried that if you lose focus you'll get hurt. If you're not getting hurt when you lose focus it's not a heavy enough weight.</p><p><strong>SEE ALSO:</strong> <a href="http://www.muscleandfitness.com/workouts/workout-tips/3-reasons-youre-not-ripped">3 Reasons You're Not Ripped</a></p>

You’re lifting too light

How do you know it’s too light? You’re not worried that if you lose focus you’ll get hurt. If you’re not getting hurt when you lose focus it’s not a heavy enough weight.

<p>Use two kinds of rep ranges: one for strength (1-5 reps), and then for time under tension, which means lower weight but more reps. For example: 35 pounds with 10 reps is 350 pounds, whereas 6 reps with 50 pounds is 300 pounds.</p><p><strong>SEE ALSO: </strong><a href="http://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/12-ways-eat-clean-all-year-long">12 Ways to Eat Clean All Year Long </a></p>

You’re lifting too heavy

You’re doing half reps, and fail to do more than two reps when the set is supposed to be hypertrophic around 10. But your ego says, “Keep trying and some day you’ll make 10.” Yes, but in the meantime, pick a pair of bells you can actually handle!

<p>You have issues with taking performance-enhancing supplements like creatine, caffeine, and protein, for no obvious reason and that means you refuse to take advantage of them. Conclusion: You're missing out on muscle-building options.</p><p><strong>SEE ALSO:</strong><a href="http://www.muscleandfitness.com/muscle-fitness-hers/hers-supplements/how-find-right-supplement-stack"> How To Find The Right Supplement Stack</a></p>

You don’t take supplements

You have issues with taking performance-enhancing supplements like creatine, caffeine, and protein, for no obvious reason and that means you refuse to take advantage of them. Conclusion: You’re missing out on muscle-building options.

<p>You go through your routine like it's a list to check off, instead of analyzing how the exercises and reps feel, take notes, and then change what needs to be adjusted to improve.</p><p><strong>SEE ALSO:</strong> <a href="http://www.muscleandfitness.com/workouts/workout-routines/new-scheme-greater-muscle-gain">A New Scheme For Greater Muscle Gains</a></p>

You don’t improve your routine

You go through your routine like it’s a list to check off, instead of analyzing how the exercises and reps feel, take notes, and then change what needs to be adjusted to improve.

<p>You're so concerned with not gaining an ounce of fat while you're getting those muscles to grow that you actually don't grow at all. You defend yourself by saying your strength is going up, but if that means one rep on one set in one month, it's not much to brag about. Also, you can gain strength without gaining an ounce of muscle.</p><p><strong>SEE ALSO:</strong> <a href="http://www.muscleandfitness.com/workouts/workout-routines/essential-moves-strength-training">Essential Moves For Strength Training</a></p>

You’re afraid of any and all gains

You’re so concerned with not gaining an ounce of fat while you’re getting those muscles to grow that you actually don’t grow at all. You defend yourself by saying your strength is going up, but if that means one rep on one set in one month, it’s not much to brag about. Also, you can gain strength without gaining an ounce of muscle.

<p>You're so scared of carbs that you refuse to eat them--no matter the source. Here are <a href="http://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/9-easy-follow-carb-rules">9 Easy-to-Follow Carb Rules</a>.</p>

You fear all carbs

You’re so scared of carbs that you refuse to eat them–no matter the source.

<p>You forget that excellent nutrition requires all groups of macronutrients except for alcohol, and you only remember to ingest that one daily. Here's what you need to know about <a href="http://www.muscleandfitness.com/nutrition/lose-fat/everything-you-need-know-about-iifym">IIFYM: If It Fits Your Macros</a>.</p>

You’re not factoring in alcohol intake

You forget that excellent nutrition requires all groups of macronutrients except for alcohol, and you only remember to ingest that one daily.

<p>You are convinced that all buff physiques are a result of excellent genetics. This translates to a perfect reason for you to not try and make the best out of what you've got, and hence you're completely missing out on maximizing your potential. </p>

You blame genetics for why you’re not getting results

You are convinced that all buff physiques are a result of excellent genetics. This translates to a perfect reason for you to not try and make the best out of what you’ve got, and hence you’re completely missing out on maximizing your potential.

Photos via MSN.com

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