- You’re doing the same thing all the time. If you do the same exercises for more than 4-6 weeks, you won’t get stronger because that’s when results plateau. While you’ll become more efficient at those exercises, since practice is what makes it easier, it won’t make you stronger. Make sure to switch up your workouts every month; it’s a lot more fun to try something different.
- You’re working each muscle group once a week. While you may become better at whatever exercises you do over time, muscle maintenance is for weekly workouts. If you want muscle growth, you need to work all muscles at least twice a week.
- You’re not getting enough nutrients. Muscles need protein and various nutrients to grow. You also need a variety of nutrients for energy and overall health. If you’re eating chips, crackers, cookies, and chicken, you’re not going to see the gains you’d like if you were eating vegetables, a variety of lean proteins, fruit, with a sprinkling of seeds and nuts.
- You’re not sleeping enough. The majority of muscle repair takes place at night, so don’t skimp on sleep!
Photo: me at World Gym, now TG in Pacific Beach.