1. You never switch it up.
Don’t be a slave to your workout routine. Switching up how you're hitting each muscle group is key if you plan on ever growing out of your size medium tank. Your muscles and mind easily get bored by doing the same routine, sets and reps which leads to muscle plateau and stagnant gains. It is vital to your overall long-term goals to consistently switch up how you are hitting your muscles. If you think doing curls 3x a week is doing you any favors; you're wrong. Eventually, your body gets use to the repetitive strain and gains will slow to a crawl. Don’t be lazy about your workout plan. Find different exercises to attack the muscle groups you are focused on. Catch your muscles off guard and watch how your gains will soar.
2. You're not winning the mental battle.
It’s human nature to be driven by motivation; so, know yours. 75% of hitting your goals is mental. You need to have a tangible outcome you are striving for. Whether it is to have a 6 pack by summertime or increasing your bench-press by 25 lbs. Knowing what you are trying to achieve will put you in the proper mindset to tackle your goals. It will keep you constantly striving for outcomes and help you push further each time you hit the gym. If you hit the gym with no solid goals of being there your output will reflect it.
3. Not enough sleep.
Don’t let your latest Netflix binge compromise your sexy. You need a solid 7 hours of sleep, minimum, for your body and mind to recuperate; so your workouts don’t go in vain and your muscles experience optimal recovery and growth.
Try to avoid nightly stimulation like watching action packed movies that will keep you up. Reading is a better catalyst for sleep. Start with a page and let it speak for itself. With the proper amount of rest and recovery, you will notice a remarkable difference in the amount of energy you have the next day to crush it all over again. A tired mind will lead to a tired body and less productive workouts.
4. You need to "strip".
Dropsetting, or stripping, is a very effective training technique for adding difficulty (and gains) to your workout. Let's say your bench pressing 250 pounds for a max of 10 reps. You may not be able to complete an 11th rep at 250, but you can probably rep out a few more at 200 or 185 pounds.
In a dropset, as soon as you complete your last possible rep at 250 pounds, you quickly re-rack the weight to 200 pounds, and continue repping to a second point of muscle failure, keeping your rest period to a minimum while dropping the weight. And that is a dropset.
Dropsets are great for barbells and dumbells, but have all the weight you need nearby so you can quickly drop the weight without running around the gym collecting plates during the middle of a set. Remember, start heavy and work your way down the rack until you hit total failure.
5. You're making poor supplement choices.
Failing to take advantage of proper supplementation is a vital mistake if you truly wish to push your performance (and muscle growth) to the next level. To max out your workout, you're going to need to get your mind and body at peak levels of energy, focus, motivation and strength. One way to do this is supplementing with a pre-workout that help you workout harder and longer.
The longer you can keep fatigue at bay, the more you’ll get out of your training. Though beta-alanine is a non-essential amino acid—meaning your body can make it on its own—it’s definitely a vital component of your pre-workout supplement. Beta-alanine increases levels of carnosine in your muscles, which is key when it comes to controlling muscle fatigue. Carnosine buffers your muscles’ pH levels, which controls lactic acid buildup. When you’re pushing through reps, lactic acid buildup causes that burning feeling in your muscles, which can keep you from doing extra sets. More carnosine means less of that lactic acid burn, which can help you power through
Much like your morning cup of joe, caffeine in a pre-workout supplement gives your energy levels a boost. It also provides the added benefits of sharpened focus, faster reaction time and elevated alertness. If you’re in need of this type of assist, look for a pre-workout supplement that contains caffeine. They typically have 100-300 milligrams of caffeine—the equivalent of about one to three cups of regular coffee.
Working to increase your weight loads so you can make bigger gains? L-arginine helps prepare you for extreme pumps because it is an important amino acid and a building block of nitric oxide, which helps maintain normal blood vessel function. It also plays an important role in producing creatine, which helps support energy production while you work out.
Have you tried a pre-workout that is blended with nootropics? Nootropics are typically taken to enhance cognitive performance. However, bodybuilders, athletes and other fitness buffs are increasingly aware that nootropics can improve their physical performance while working out, too. High stimulant pre-workouts that are blended with nootropics, like APEX-N Advanced Pre-Workout + Nootropic, can produce mind-body benefits across motivation, intensity, energy, focus and more to help you get the most out of every training session.
Now, follow the advice above and hit it hard next time you lift. Get a plan for the gym, and include some accountability through a coach or training partner. Remember to make sure that you’re thinking about your long term progress, you'll thank yourself later.