This Training Mistake Is Costing You Serious Muscle Growth

If you have been going to the gym for months or years and haven’t seen much difference, chances are you are making this crucial mistake.

You might be consistently showing up, but the lack of noticable progress might is leaving you frustrated, and ready to give up entirely on the gym all together. 

Before you do anything drastic, finish reading this email, and you'll discover what might be holding you back.

If you have been hitting the gym for months with nothing to show for it, you may be switching your exercises around too much.

If your goal is to get stronger, build muscle, and improve your overall fitness, changing your workouts every single time you train can be holding you back without you knowing it. 

Have you ever wondered why people do the same workout for weeks in a row?

It’s not because we they are lazy and don’t want to take the time to write a new workout.

It's because doing the same exercises conistently plays a big part in making progress.

Think of it this way.

If you do a different workout every single time you walked into the gym, your body never learns how move better because every exercise feels like it’s the first time you’re doing it.

You won’t get stronger because you won’t be able to progress your exercises week to week, since there is no consistency.

And if you are new to working out, you may injury yourself because you don’t know how to engage the right muscles yet and control your body while lifting.

Now, I get that some people like variety in their plans, and if I am honest, so do I.

Having variety is more likely to help you stay engaged in your training so that you enjoy your workout program.

Cause at the end of the day, it doesn’t matter how scientificaly perfect a program is.

If you don’t like, or can’t do it, you won’t do it.

So, how can you get the best of both worlds?

How can you have a program that has consistency so you can get stronger, build muscle, and drop body fat; while also having a program that keeps you guessing and excited to try new exercises? 

Here is the exact strategy I do with most of my clients both in person and online.

Keep 1 – 2 exercises the same in a program for 4 - 12 weeks. 

This way you can learn the right technique. 

You can get stronger and build muscle with that specific exercise, and you will feel more confident in your ability to move your body.

Then, we select different exercises for the other movements or body parts that you want to train during your workouts.

Here is what this could look like a client.

Week 1

Back squat: 3 x 8 reps

Bench press: 3 x 8 reps

Dumbbell Romanian deadlift: 3 x 10

Lat pulldown: 3 x 10

Planks: 3 x 30 – 60 seconds 

Week 2:

Back squat: 3 x 8

Bach press: 3 x 8

Leg press: 3 x 10

Dumbbell row: 3 x 10

Farmers carry: 3 x 45 seconds

Keeping a few exercises the same in your workouts could very well be the missing link that your training needs to start seeing progress.

All the best, Tim Stiroh