Reason One: You don’t have a specific goal.
Without a plan you are just going through the motions. Before you join a gym or purchase equipment for home use, you need to set a goal, a purpose for lifting weights. You need a definitive goal, that you can reach, such as:
You want to get stronger
You want larger msucles
You want to lose fat
You want to improve your performance in a specific sport
You want to increase your VO2 Max
You want to be healthy and independent as you grow older
Or, perhaps a combination of any of the above
Now that you have a goal, you have to have a deadline. I want to add 10 pounds of muscle and lose fat in the next six months. Then you have to design your workout around your goal. It has to have a planned way to success.
Reason Two: You are not trying hard enough.
A muscle that is stressed in small doses adopts by growing bigger, stronger and faster. Unless you follow a systematic training plan that includes all the elements needed to get bigger and stronger, you are just going through the motions.
Reason Three: You are not eating enough.
If you are trying to put on muscle, you have to eat enough food to nourish the muscle and give it the ingredients it needs to grow. If you don’t keep a record of what you eat, and how much protein you take in, you are reducing your chance for success. As an average you need about .75 to 1.0 gram of protein to each pound of bodyweight, maybe more.
Reason Four: You are not getting enough sleep.
When you lift weights, that is the time that start the breakdown process of building muscle. Contrary to popular opinion, you don’t build muscle when you lift weights. Your body repairs and nourishes muscle when you sleep. Everyone needs a different amount of sleep. You should start by tiring to get at least 8 hours per night.
Reason Five: You develop your own programs.
Ok this is the commercial part. You really need an experienced personal trainer to develop your programs to reach you desired goal. It really gets complicated, but muscles react in different ways to different stimulus. Knowing how to develop your program to achieve your goals is arguably the most important step. As a personal trainer with over 25 years of experience I know how important the right program is. If you need help, contact me at 954 695 7178
Reason Six: You do way to much.
Thinking more is better is the path to over training. Over training prevents your body from growing, by causing to much stress. The end result is you will never reach your goals, by over training . The number of exercises, sets and reps. The number of days you work out per week, and the parts of the body you work out, all have to be part of the plan to reach your goals. Without over doing this, you really need a personal trainer to help you with the design of your program. The very basics, if you are a beginner and looking to put on some muscle should be similar to this. Work out three days per week, with 48 hours rest in between. Use 8 to 10 mostly compound exercises for 2 to 3 sets each, from 10 to 12 reps each exercise. Starting with large muscles down to smaller one. Legs first, bicep’s last. This is just general advise.
Reason Seven: You are inconsistent.
For the best gains in muscle growth, you have to work your whole body consistently. You should almost never miss a workout day. In addition, you have to work all your muscles, not just the ones you enjoy.
Reason Eight: You have not warmed up.
A good warm up increases body temperature and relaxes tissue, which leads to more flexable muscles, tendons and ligaments. You can worm up in several ways, run on a tread mill for long enough to just break a sweat, and do a few light sets of each exercise for 12 to 15 reps, to warm up the muscles first.
Reason Nine: You skip workouts when you are sore..
Muscle soreness does not mean that the muscle has not recovered. Now there is a difference between muscle soreness and muscle injury, you need to know the difference. If it is just muscle soreness all you have to do is not miss your workout. As you workout your soreness will go away. You can also doing around five bicycle sprints or running sprints, work great for relieving the pain.
Reason Ten: You blow it all on the weekend:
You eat to much. You drink to much. You play to much. You don’t sleep enough. So..all your hard work during the week suffers. Enjoy your weekend, but like everything else in moderation. Your body and muscles will thank you.