Question: Are you lifting heavier weights (with good form) than you did 6 months ago?
I’d estimate at LEAST 50% of people would answer "no"... or not
significantly larger anyway. So why? What’s the point of going to the gym if
you’re not going to get any better at it? How do you expect to look any
different than 6 months ago if you’re doing pretty much the same as you were 6
months ago? Even if you’re not doing out and out “strength training” you should
be making SOME improvements; male or female, young or old.
So here’s a few key reasons why you might not be getting any
stronger...
No structure...
If your plan is to go to the gym and do strength training by adding a
heavy weight and lifting it not many times, then the week after change the
weight a bit and adjust the reps accordingly, then you’ll quickly plateaux. It’s
essential that you have a structure to your program; something that’s tried and
tested and may take some time but will offer results. Without that you’ll be
working hard and getting nowhere.
No deloading...
One key element of that structure is a scheduled deloading period.
Basically, every 4-6 weeks spend at least a week away from heavy lifting. Work
on areas that will compliment your gym work such as mobility and technique make
repair and recovery your main focus. It may pain you and seem non-logical to
back off the weights when you’re trying to get stronger but it’s a long game –
trust the process.
Too much variety...
If you perform squats one week, leg press the 2nd week,
lunges the 3rd week and weighted step ups the 4th week,
don’t be surprised in week 5 that your squat hasn’t improved. You’re not a
child and you don’t need to be kept entertained; if you want a better squat
then practice squatting.
Not ENOUGH variety...
No this is not a contradiction to the previous point... well, not
exactly! What I mean is: If you want to improve deadlifts for instance, just
banging out endless deadlifts might soon warrant slow progress or eventually
stop progressing. It’s important to exercise complimentary muscle groups for
this exercise. For instance, improved pulling and grip strength through pull
ups, lat pull down and bent over row will all assist in your mission for a
mighty deadlift.
Training alone...
This (in my opinion) isn’t the biggest downfall as it’s very possible
to improve strength and train alone; but, if you feel nervous to lift near your
limit without a spotter – train with a friend. If you lack motivation at times
to aim for one last rep – train with a friend. If you might benefit and work
harder with a little healthy competition – train with a friend. Simple, but it
might be what you’re lacking.
Too Afraid to fail / Too Rep
Sensitive...
In order to find out how strong you are, it’s important to find out how
strong you AREN’T. If you’re aiming for a specific number of reps you shouldn’t
ALWAYS get every last rep. It’s good to fail; you then know how strong you are
and you instantly have a target for the near future. Don’t worry so much about
your ego and always making each rep; your body doesn’t know what 5 reps is,
your body knows what “can” and “can’t” is.
Poor technique / Mobility...
Most of us will have seen endless amounts of poorly performed exercises
and some of us guilty of doing them ourselves – particularly when learning them
for the first time. Learning the skill of a lift and performing it incorrectly
is understandable, yet plenty of people limit their abilities and progress due
to a lack of mobility. Don’t let something so relatively simple be your
limiting factor. Include recovery and mobility work in each workout and even
more during deloading periods.
Poor technique (2) “Train your body, not your ego”...
This goes back to the technique point in some ways. But, if you’re
lifting weights with questionable form as the weight is too heavy for you to do
so comfortably with your skill level then it’s time to take some weight off of
the bar. Naily your technique and make bigger jumps in your progress. Shoot
ahead and chuck on too much weight too soon and you’ll soon hit a wall. Do it
now and reep the benefits later. I know it hurts, you’re not as strong as you
thought you were, but do it right and you will be.
Laziness...
If you don’t have the discipline to train as often as you need to, try
as hard as you need to or attempt all of the repetitions you need to then you
won’t get the strength you seek. Simple!
Summary...
Improving strength is a long game – improving real strength is no
overnight procedure and something that takes patience and dedication. While we
might not all want strength to bend a horse shoe, we should all be aiming to
better ourselves and gain strength in some capacity throughout the year.
Don’t forget to follow me on www.Twitter.com/MichaelD_PT and subscribe
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