5 reasons Why You are Not Making Gains(short)
You might have suddenly gotten out of the newbie phase of lifting and noticed that your gains have slowed down significantly and don’t know how to progress anymore. But following the techniques in this article will help you keep making gains in the intermediate and advance phase of your training.
Poor technique
In order to make gains on an exercise you have to perform full range of motion. This allows the body to go through the exercise providing full stimulus of the movement. If this isn’t done then the range of motion that you only perform is the only range of motion that you will progress in.
Progressive overload
In order to progress your body has to adapt, and your body cannot adapt without a reason to. Incorporating enough intensity to a workout routine will allow you to progress. Typically for strength and hypertrophy repetitions would be 1–8 for strength, and 8–15 for hypertrophy.
Not getting enough sleep
Without enough sleep, you won’t make gains due to hormone imbalance. A good rule of thumb is to get between 7–9 hours of sleep. If that is not enough you might need even more I’m talking ten hours of sleep.
Not choosing the correct exercises
I know this is pretty self-explanatory, but making sure that an exercise is hitting the right muscle is crucial if you want to progress with an exercise. For example, if you want to learn how to do a HSPU the best exercise to do that would be pike push because it is a lower variation that works the movement pattern. It wouldn’t be advised for you to just do regular pushups because the movement is in a vertical position not a horizontal position.
You are not eating enough
This is mostly for those ectomorphs out there. If you not eating enough your body doesn’t have a chance to build muscle due to lack of resources. Here’s a calorie calculator site that you can use to determine caloric needs.
In Conclusion
In order to make the gains want to make you need to make sure that your following a few things: full range of motion, progressive overload, getting enough sleep, eating enough, and choosing the correct exercises. If follow these key steps then making gains will be just a little bit easier. If you enjoyed this article don’t forget to share it with some who would enjoy it just as much as you.
