How to properly train and see results in GYM?
Posted May 22, 2020 08:05 AM
Through consistent training and daily researching I came to understand why some people never progress in GYM. These are science-based facts on how to train properly and build muscle. I will break down the common mistakes people are making in GYM progression:
- You're not adding weights/reps each training
- You're not eating right
- You don't have a proper form for exercise
- You're going too light
You're not adding weights/reps each training
Most people understand that adding weights or reps will affect their progress, but I feel like only handful of guys/girls in gym keep track of their weights/reps and try to increase it each day. Bringing notebook and pen with you every time you train would be best to take notes of your progress, but since we are living in modern era, a phone with notes app will do it. If you're following a workout plan, then simply copy it to your phone and start tracking your progress next time you do a workout session.
It's critical that you increase either weight or rep every time, no need to do both however. I personally prefer increasing weights, but if I'm having a bad day or if I feel I won't make it through, increasing rep is good enough too. Make sure to write progress of each exercise in your app so you don't get lost.
Adding smallest amount, like 0.5-1kg per training is still a progression, keep that in mind.
You're not eating right
Advanced bodybuilders already know that proper meal plan is critical factor in building muscle/losing weight. It's actually very simple to eat right, but not everyone understands the principle behind it.
If you're bulking (building muscle):
- Make sure you're in calorie surplus
- Eat enough of protein - 2g per one kilogram of your body mass is more than enough (meaning if I'm 80kg I should eat 160g of protein per day)
- Eat enough carbs for energy
- Avoid meals or drinks that are generally not good for you (carbonated drinks, processed sugar, fast-food etc)
If you're cutting:
- Make sure you're in calorie deficit
- Eat enough of protein - 2g per one kilogram of your body mass is more than enough (meaning if I'm 80kg I should eat 160g of protein per day)
- Eat enough carbs for energy
- Avoid meals or drinks that are generally not good for you (carbonated drinks, processed sugar, fast-food etc)
Nowadays, it's easy to keep track of your nutrient intake. Mobile app like MyFitnessPal is the best example. I suggest you to install it as soon as possible so you know exactly what you're eating on daily basis.
You don't have a proper form for exercise
When doing compound movements like bench press or deadlift, it's important to know a proper form. Most beginners avoid these exercises because of potential injury, but if you're using proper form - there is no way to get hurt.
Luckily for us, there are tons of videos that show us proper form for each exercise. Watch them closely and try to replicate it with lower weights until you get it right.
Keep in mind that 99% of people in the GYM do not care about weights you're putting on. After all, preventing injuries is most important part of each exercise so don't be afraid to work with bar alone in the beginning.
You're going too light
Another problem that most people face is going too light. Same as with proper form, beginners are scared to put on weights because of possible injuries. I'm not saying you should ego-lift, but reaching your maximum each training will get your those results as quick as possible.
Best solution to this problem would be finding a spotter that will keep you save during the hard lifts. If you're going alone to the gym, do not be afraid to ask someone to spot you, they will help you most of the time.
