5 Things You're Doing That Are Destroying Your Progress 🤯
5 things that are killing your gains ❌
1) Not sleeping enough ❌
The whole "sleep when you’re dead" thing is bullshit. I’ve tried it, I’ve been there and I can tell you it doesn’t work. Sure you sleep less to get more done throughout the day but it reduces the quality of those hours that you have awake. When you sleep less, it’s harder to focus, it’s harder to maintain muscle mass, it’s harder to make good decisions when dieting and it’s harder to push hard in a training session and get motivated.
2) Not eating enough ❌
Living in a calorie deficit is not how you build muscle or get strong. You need to spend time at maintenance, or higher, to increase the chances you have of building muscle and getting stronger. A calorie deficit is a ticket to shredville, not a sustainable lifestyle.
3) Not resting enough ❌
You may think resting less is better in a workout. Jumping from exercise to exercise in quick succession or even cutting the rest short to "get ahead" but the research is becoming clearer that for building muscle having longer periods of rest (2-5mins) is more beneficial than shorter rest periods (60secs or less).
4) Not training hard enough ❌
Going through the motions is not how you build muscle. Getting close to failure is one of the main drivers of hypertrophy, so if you’re doing a few reps just to sit in your Instagram stories in your rest periods, it’s not looking good. Train within 3 reps of failure at least and you’re on the right path.
5) Not being consistent enough ❌
You have to put in work. If you’re working out "when you feel like it" and that’s twice a fortnight. It’s not very convincing. Muscles kind of have a "use it or lose it" policy, you really need to be consistently training hard to convince your muscles to grow. I like a minimum of 4 days per week for workouts.
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