Quite frequently, an article pops up on social media from popular fitness magazines touting the “(insert number) reasons why you aren’t making gains”. They are usually the same information just in new package form or they put a little twist on it by changing the body part. Well, here is my list of reasons why you aren’t making gains at the gym:
You aren’t going to the gym. Simple as that. If you are working out, of course, you are going to be making gains. If you are going to the gym and not seeing physical improvements, you might need to go more often, or the following reasons are at play. We often think that three one-hour sessions at the gym a week are going to have dramatic effect on transforming our physique, and they might if you are Mike Mentzer doing an honest HIT workout that leaves you in puddles (I was weaned on the Nautilus HIT principles in the late ‘70s and can attest to their effectiveness). Chances are, though, that you need to step up the frequency at the gym. Remember the “overload principle”? In order for a body system to adapt, it has to be stressed to a level greater than that to which it is accustomed—i.e., you must train harder. Over-training is far less of a problem than under-training for the average person.
You aren’t training hard enough. So, you are going to the gym more frequently than occasionally. Are you training hard enough when you are there or are you simply going through the motions? If you are not including “progressive” when talking overload, you are not progressing. “Hard” isn’t necessarily “leaves you in puddles”. It is simple enough stimulus to feel a level of muscle “pump”, fatigue, and mind-muscle connection (that feeling of the muscles having been worked). Training harder may involve better exercise selection (e.g., hitting the squat rack instead of the leg extension machine), more weight (i.e., progressive overload), or more volume (e.g., sets and/or repetitions). Harder might also entail spreading a greater volume (weight x repetitions x sets) over a greater frequency. The muscle that experiences recoverable fatigue should be experiencing growth.
You are expecting progress to come too quickly. So, you are hitting the gym hard and frequent, but you still aren’t progressing? How are you gauging progress? Don’t buy into the “30-day transformation” myth. Progress takes time, as well as effort. Bodies are not changed over nights or days—or even weeks. Progress takes months. Don’t expect sustainable fat loss at rates greater than 1-2 pounds per week (especially after the initial drop). Don’t expect to gain more than 0.5 pounds of muscle a week (much likely less as we age). For most, a pound or two of solid muscle gains a month is outstanding. Strength should be going up, but progress will slow after the initial gains are made. Careful planning and periodization will be required for the intermediate and advanced lifter to see progress.
You are changing programs too often. The notion of “muscle confusion” is a myth. Variety may actually be your downfall. Sure, varying the “workout of the day” may keep it interesting—and it might work for fat loss and muscle endurance—but strength gains require technical practice as well as overload. Keep to the basics. Maintain the same lifts for at least a month and allow them to progress. I prefer to stick with the most basic variations of the “big 5”—the squat, deadlift, bench, row, and overhead press. Sets, repetitions, and volume schemes might change, but the exercises vary little. Save the WOD approach for your HIIRT workouts that supplement your muscle strength and cardiorespiratory endurance training.
You aren’t recovering properly. Assuming that you have your program and your effort dialed in, if you still aren’t making gains, it may be that you have a poor recovery strategy. Training is the stimulus for growth, but the adaptation requires rest and proper nutrition. If you aren’t getting adequate sleep and proper nutrition, the best training program is going to be rendered less successful. You must establish a regular sleep pattern—ideally, 7-8 hours. If you can’t get that, “sleep faster” (Arnold Schwartzenegger). Eat to perform. Don’t diet. Instead eat a healthy diet of quality proteins and fats and carbs to fuel your exercise. Cut the garbage foods. (You can enjoy the pleasure foods in limited quantity but be smart about it.) Practice recovery modalities, such as stretching, foam rolling, massage, chiropractic, etc., but, most importantly, sleep and eat.
It is possible to make gains in the gym at any age. Genetics and age will have some effects, but don’t let them be excuses for your lack of success. Find the program that suits you and execute it. Do the work, and progress will come.
Be your best today; be better tomorrow.
Carpe momento!