You’ve been going to the gym for a while, but you have a feeling you’re not progressing the way you’d like? In case you train regularly and stick to a diet plan, it is possible that your progress is sabotaged by small mistakes that have a big impact on your results. Here are some mistakes that a lot of people don’t pay attention to, and correcting them can greatly improve your progress:
1. You change your training program too often
You come to gym, stop for a second and start doing exercises that seem fun and useful to you at the moment – sounds familiar? Performing a variety of exercises that differ in each workout does not provide you with enough structure to be able to track your progress and gradually make your workouts more difficult. Stick to one exercise program and you will see results much faster and more pronounced. If you don’t know where to start and how to structure your training program, contact our Coach4you trainers! Coach4you trainers for advice on proper nutrition!
2. You perform the same exercises continuously
On the other hand, performing the same exercises with the same load over a long period of time will not bring you the desired results. In order to progress, you will have to gradually make your training more difficult. There are several ways. Some of them are the use of heavier weights, shortening the breaks between sets and increasing the number of repetitions.
3. You are using improper breathing technique
One of the mistakes is breathing unevenly or holding your breath for too long while performing the exercises. People tend to unknowingly restrict breathing at times when they perform strenuous activities. A more detailed explanation of proper breathing can be found here. here.
4. You compare your own results with other people’s results
For starters, each body is different and has its own capabilities and limitations. If you are naturally smaller, you will gain muscle mass much slower and harder than a person who is built completely differently from you. Another very important thing when comparing to others is that we cannot know how much time and effort a person has invested in the body they currently have. Your progress over a few months will never be comparable to another person’s progress over a few years. Be the best version of yourself and strive to be better than you were yesterday! This kind of thinking will bring you much better results in the long run.
5. You focus only on the big chest or round glutes
Your body functions as a whole and therefore you need to pay equal attention to each part of it. A large part of the male population will pay much more attention to the upper body, while the female part of the population will focus more often on the legs and glutes. If you work on one muscle group too often, you will not be able to give yourself enough time to recover that same group and your results will suffer. A much better option is to train the whole body and schedule workouts for different muscle groups throughout the week.
6. You perform the exercises too fast
In other words – you are just doing the training, without thinking about the movement and without using the full potential of the movement. To get the best results, dedicate yourself to training, think about which muscle you activate while performing the movement and, most importantly, control the movement.
7. You expect to see results right away
You will need time and continuity for optimal results. We would all like to get to the body of our dreams with the help of a few exercises and preferably in a few weeks. Unfortunately, it just doesn’t go that way. Try to look at training as something long-term and something that will improve your quality of life. When training becomes a routine, you will not miss the results.
See you in the gym!
Your Gyms4you team