I wouldn’t say I’m a trendsetter, but I do hate to just do what everyone else is doing for the sake of fitting in.  Therefore, I refuse to make this a “Top 5…” or “Top 10…” style post, because a) I assume I’m not the only person on the planet spending less time on Facebook because every damn post seems to be one of those lists, and b) I don’t know how many items would make this list anyway.  This is going to be relatively stream-of-consciousness, and I don’t intend to edit.  WATCH OUT, HIDE THE CHILDREN.

With that being said, let’s talk about the most common things I see that stall progress.

Assuming that rest is for other people

You (yes, you.  I mean it.  Really.  You) need rest in order to grow, and through intense cuts you need rest to maintain.  This does not, necessarily, mean taking days off.  If you train a body part split you can often train 7 days a week and be just fine.  People worry about overtraining, but even on a strenuous day (legs), half your body is still effectively getting a rest.  Total body metabolic lifts might be a different story, but for a “bodybuilding” split, I challenge you to overtrain yourself.  If you succeed, it means you’re doing something right.

No, I mean sleep.  Often time we wake up early to get to the gym or do some cardio before starting the day, then at night we’re too busy catching up to knock off at a reasonable hour.  If you find yourself routinely getting 5-6 hours of sleep, move heaven and earth to try and change that to 6-7 hours.  If you feel you function ok on little sleep, you might be right – but we’re not shooting for ‘ok’, we’re aiming for ‘optimal’.

Being unable to switch off your OCD counting obsession

Everyone counts their reps when they lift.  Your workout plan says 10 reps of a move, you do 10.  That’s the wrong approach.  To build muscle, we’re trying to overload it – that means asking it to do more than it’s willing (or able) to do.  If your workout plan calls for 10 reps of something, your approach should be to let that number guide your weight selection, then hit as many reps as you possible can without altering your form.  DO NOT leave reps on the table.  If you think you pick an appropriate weight for 10 reps and then manage to grind out 14, congratulations.  That’s the point.  Next time, bump the weight up a tiny increment and see if you get closer to 10.  Don’t treat those numerical targets as absolutes, they are nothing more than guides.

Ego lifting

It’s simple:  when it comes to aesthetics, it’s not about strength.  It’s about the appearance of strength.  Lifting for hypertrophy and lifting for strength are very different things.  If you try to do both at the same time, the most common outcome is injury.  Hypertrophy lifting means going slow (as opposed to explosive) and focusing on the greatest possible connection between brain and target muscle.  Squeeze hard and make every rep an EVENT that has a potential to leave a mark on your body.

Not treating your diet as the foundation of your body

This is the one item that everyone knows, and yet invariably the one thing that holds more people back than anyone.  It doesn’t have to be rocket science, though it certainly can almost get to that level for some people.  Make good choices, avoid stuff that makes you feel like ass, get enough protein, fiber, and fats, skip the alcohol, and watch your body change.

Not having a way to measure your success

Most people don’t stick with a diet or training program long enough to let it work due to exercise-related ADD.  I’m often guilty of this myself when it comes to my own training, so I get it.  When you are using your own eyes and the mirror to track your progress, you are relying on 2 things that lie to you or at least that are difficult to trust.  Having an objective visual impression of yourself is a skill that needs to be developed, it’s not an inherent trait.  As a coach, this is one of my more useful functions – being able to point out areas in which someone has progressed that they can’t see for themselves without help.

And please, we need to stop with body fat percentages.  A nice idea, but not accurate enough to use when assessing progress.  The next time I see someone say that they are 8.43% when they are closer to 15% visually, I’m going to sit down and write a blog post about the statistical difference between accuracy and precision, and also share how those numbers are derived (hint:  it’s not very helpful).  I’m sure everyone is super excited to see a blog post with a bunch of algebraic expressions!

There you go!  Something tells me there may certainly be a “part 2” of this article in the future!

Related posts

20 thoughts on “The biggest mistakes to kill your gains

  1. you are actually a just right webmaster. The web site loading velocity is incredible. It seems that you’re doing any unique trick. Moreover, The contents are masterwork. you’ve performed a magnificent activity in this subject!

  2. I am very happy to read this. This is the type of manual that needs to be given and not the random misinformation that is at the other blogs. Appreciate your sharing this best doc.

  3. Tadalafil 40 Mg Dose viagra Levaquin Overnight Shipping Shop Best Prices For On Line Levitra Kamagra Gel Oral Farmacia

  4. F*ckin’ awesome things here. I am very glad to see your post. Thanks a lot and i am looking forward to contact you. Will you please drop me a e-mail?

  5. Heya just wanted to give you a quick heads up and let you know a few of the images aren’t loading properly. I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same outcome.

  6. Hi, i read your blog from time to time and i own a similar one and i was just curious if you get a lot of spam remarks? If so how do you stop it, any plugin or anything you can recommend? I get so much lately it’s driving me insane so any support is very much appreciated.

  7. Its like you learn my thoughts! You appear to know so much approximately this, like you wrote the ebook in it or something. I believe that you can do with some p.c. to pressure the message house a little bit, but instead of that, this is great blog. A fantastic read. I will certainly be back.

  8. What Is Amoxicillin 875 Mg Buy Fruesomide Pills Purchase Viagra In India dapoxetine mastercard Trazodone Canada

  9. Propecia Dosis Efectos Adversos viagra prescription Zithromax For Pertussis Buy Qsymia Without A Prescription Elocon Tablets Pharmacy

  10. I have been exploring for a little for any high-quality
    articles or blog posts in this sort of space . Exploring in Yahoo I at last stumbled upon this web site.
    Studying this information So i’m happy to convey that
    I have an incredibly excellent uncanny feeling I found out
    just what I needed. I so much indisputably will make sure to do not overlook this site and provides it a look
    regularly.

  11. Very nice post. I just stumbled upon your blog and wanted to say that I have truly enjoyed surfing around your blog posts. After all I will be subscribing to your feed and I hope you write again soon!

  12. Hello, Neat post. There is an issue together with your website in web explorer, may check this… IE nonetheless is the marketplace leader and a large element of other folks will pass over your wonderful writing because of this problem.

  13. I appreciate, cause I found exactly what I was looking for. You have ended my four day long hunt! God Bless you man. Have a great day. Bye

  14. Howdy just wanted to give you a quick heads up. The text in your article seem to be running off the screen in Opera. I’m not sure if this is a formatting issue or something to do with internet browser compatibility but I thought I’d post to let you know. The style and design look great though! Hope you get the issue solved soon. Cheers

  15. We’re a bunch of volunteers and starting a brand new scheme in our community. Your website offered us with useful information to paintings on. You’ve done an impressive activity and our entire community can be thankful to you.

  16. Everyone loves what you guys tend to be up too. This kind of clever work and exposure! Keep up the good works guys I’ve included you guys to blogroll.

  17. Woah! I’m really digging the template/theme of this website. It’s simple, yet effective. A lot of times it’s hard to get that “perfect balance” between usability and visual appearance. I must say you have done a awesome job with this. Additionally, the blog loads super quick for me on Firefox. Outstanding Blog!

  18. Priligy Dosage Instructions Soft Chew Viagra Canadian Online Sales viagra Keflex For Cellulitis

  19. I used to be suggested this blog by means of my cousin. I am not sure whether or not this put up is written by means of him as nobody else know such unique about my trouble. You’re incredible! Thank you!

  20. Hello, Neat post. There is an issue along with your site in web explorer, would check this… IE nonetheless is the marketplace leader and a good portion of folks will leave out your fantastic writing because of this problem.

Leave a Comment