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Not making gains? Here's why.

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David Maurice 08-19-2003, 09:43 AM

Not making gains? Here's why.

Why you aren't gaining...

1. You are using a routine that is not appropriate for your level of strength and conditioning. On this board we've seen both relative
beginners trying to use advanced programs, and a few stronger guys trying to perform movements with more frequency and/or
volume then was appropriate for their strength levels.

2. You are not exerting real effort on your (appropriate) routine. Very easy test: are you using more weight, for the same quality and
quantity of sets and reps, than you could do before?

3. You are misdirecting your effort - you are moving the pounds, but you aren't loading what you want to load. Example: how to
bench for growth. BTW, the beginner's thread covered this, so anybody wo is doing that routine or did that routine should have this
down.

4. You are not eating enough to support your efforts.

5. You are not getting enough sleep.

Steve Brose 08-19-2003, 12:42 PM

Very true words David. I especially agree with #2. Good post.

Lih Wuu 08-19-2003, 01:20 PM

As a relative beginner, I find it difficult to determine which routines are advanced and which routines are best suited for my level of
development and strength. Looking at the workout logs, many routines appear similar, with many common exercises and small

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variances in set/rep scheme: 3x10, 2x8-10. The only way I can really tell is by looking at how much weight is being lifted. If it's a lot
more than what I lift or if the lifter is doing singles or doubles I sort of assume that it is an advanced routine. How does a relative
beginner know if he has chosen an appropriate routine (assuming it is not called 'the beginner's routine')?

Laurent Fortin 08-19-2003, 03:06 PM

David,

Squatting even twice a week is pretty bad for my knees (and for most people with knee problems ). Pressing often also makes me
feel uneasy altough it is a lot more tolerable.

What do you propose for "relative beginners" who must decrease the frequency of their lifts for health reasons?

David Maurice 08-19-2003, 08:43 PM

Lih - if it fits these general guidelines it probably isn't too far off for a "relative beginner." If it deviates much from that, you should
probably raise the question. Either way, it may be wise to make use of the resource available to you here (some helpful, more
experienced lifters) and see if a routine you are interested in should be modified to meet your situation.

Laurent -they just have to accept that they might need to be satisfied with slower progress in size and strength. It might also be
worth their while to look at other facets of their "total package" for the progress. i.e., somebody might make extra progress on their
flexibility, their conditioning, perhaps even do a specialization program on non-injured areas. Make progress elsewhere!

Yves Semerjian 08-20-2003, 07:09 AM

Re: Not making gains? Here's why.

Quote:

Originally posted by David Maurice

3. You are misdirecting your effort - you are moving the pounds, but you aren't loading what you want to
load. Example: how to bench for growth. BTW, the beginner's thread covered this, so anybody wo is doing
that routine or did that routine should have this down.

Hi David,

I don't understand this one. Does it mean to move the pounds with good form , even if the weight is getting heavier?? Or does it

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mean to tweak the form to target a muscle group (like the bench press example)??

David Maurice 08-20-2003, 11:29 AM

Re: Re: Not making gains? Here's why.

Quote:

Originally posted by Yves Semerjian

I don't understand this one. Does it mean to move the pounds with good form , even if the weight is getting heavier??

Yes.

Quote:

Or does it mean to tweak the form to target a muscle group (like the bench press example)??

It also means to use a form appropriate for your goals. e.g., you might do a "power" style squat in good form, but if your goal is
quad growth, you'd probably be better off using something closer to an "Oly" squat. Of course all of this is within the constraints of
what is biomechanically suitable for your body.

All - I'd like to expand on what I wrote to Laurent. You aren't always going to be making progress in size and strength. When you
aren't, know why. Also, try to always make progress in some area. At the end of any few month period, you want to be able to look
back and identify how you improved in some way. Progress doesn't have to be measured in units of mass or force.

Take a look at the "Report Card" threads. In about five weeks you'll be asked for another report. Make a committment to showing
some improvement in one or more of the areas named.

Nathan Corriveau 08-21-2003, 06:00 PM

Great post! Hope everyone has a chance to read it. Last week I was complaining to Faheem about not making the progress I thought
I should be. After I read this post I realized that number 4 is where I'm lacking. Anyways, good stuff. Nate

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