7 Mistakes Which Are Costing You Gains
Getting in serious shape takes time, discipline and the correct approach and methodology. Time and time again, we get so many customers emailing us frustrated with the lack of results they are getting from their training program.
The key to building long term, sustainable and large muscles boils down to two factors: consistency and science. Struggling to pack on that well needed size? Here is where you could be going wrong:
1. Not getting enough protein in your diet
This is a classic rule and one that far too many people don’t pay attention to. Alongside your training, what do you think is going to fuel muscle growth? PROTEIN. You should be aiming to have about 1g of protein per 1lb in bodyweight each day. If you have hit a plateau and are still not finding the results you are after, then look at increasing this to 1.5g or even 2g per pound of bodyweight.
2. Not Getting Enough Sleep
The second biggest mistake, and one that is incredibly important, is make sure you sleep for a minimum of 8 hours each night. Did you know that muscles grow when you’re asleep? Recovery of muscle fibre and repair happens when you are asleep as the body releases growth hormone. Calorie and protein counting is an absolute MUST to make sure you are getting the required nutrients for progress. Download an app like MyFitnessPal which allows you to easily track and monitor your daily nutrition.
3. Incorrect Form And Ego Lifting
Even the most experienced lifters will study an exercise and ease into it before going all out. Making sure you lift with the correct balance, posture and technique is an important piece of the muscle building puzzle. Getting this wrong can seriously impact you training and also cause injury.
There are a tonne of great videos and resources on websites like Bodybuilding.com or YouTube so there is no excuse to not do your homework!
4. Inadequate Consistency
Bodybuilding and getting shredded is not something that happens overnight. It takes time, discipline and complete dedication in order to achieve results. If you are looking to develop a body like Zyzz or Ronnie Coleman, 4 days on and then 2 days off drinking alcohol and eating pizza is not going to cut it.
The number one mistake that too many make it this lack of focus as well as being too impatient. Follow the rules, train hard and stay committed and you will start to see results. Believe me.
5. Too Many Isolation Moves
I keep seeing this, time and time again, where lifters will go into the gym and spend the whole session on isolation moves. Bicep curling and bench press isn’t going to cut it! The essence of a strong body, is a strong core. Generally, the more uncomfortable the exercise is to do, the more impact its going to have on your body. Why aren’t you hitting the pull ups or doing the heavy squats?
These compound moves are the secret ingredient that will take your workouts to the next level.
6. Same Old S**t!
When training, the body will adjust to whatever is thrown at it and if you keep doing the same routines, day in and day out, you are not going to see any progress. Why is that? As your body is expecting that set on the bench press. Your body is expecting those dumbell flys.
Mix up your routines once every four weeks. Throwing different moves and exercises will engage your body into complete confusion and force it to act in a way that reacts to that. The result? Big gains and maximum strength…
7. Drinking Alcohol
If you want results, stay away from alcohol. Drinking is one of the biggest inhibitors of muscle growth and progress. A cup of beer contains 300 calories and rapidly dehydrates the body. If you must feel the need to drink, stick to Vodka and soda or something very light.
Alcohol should be avoided for at least 2 months when training.