Have you been going to the gym for YEARS,

But haven't been progressing as much as you'd like?

Here's why:

1) You are constantly doing the same thing!!

Are you performing the same exercises every workout?

Is the weight you're lifting always the same?

If so, you’ve fallen into a trap.

You’re going to the gym to go through the motions.

Every workout should be a challenge!

Increase the weight,

Slow down the tempo of your lifts,

Or increase the reps/sets.

2) You aren’t focusing on compound lifts!

There is a possibility that you’re doing too many accessories,

And not enough compound exercises.

Let’s look at an example of an upper-body day:

Bench press → tricep pushdowns → bicep curls → skull crushers → hammer curls

There are 4 exercises that isolate individual muscles,

And ONE (1!!) compound exercises.

There are way too many isolation exercises,

When you can get stronger with compound exercises!

Here is an example of what you COULD be doing:

Bench press → Barbell Rows → Shoulder Press → Lat Pulldowns → 1 or 2 accessories

4/5 compound exercises,

1/2 accessories.

Hit more muscles, build more muscle!

3) You haven’t tracked your progress!

The ones who improve track the weights, sets, and reps performed.

By tracking, you keep your progress with you.

It's written down,

And holds you accountable to improve.

Track your exercises on a spreadsheet/notepad on your phone,

Or even a PHYSICAL notebook like @samk_strength.

Here's an example of what I would do:

If I squatted 135lbs for 3 sets of 5 reps last leg day,

This leg day I’ll try for 140lbs for 3 sets of 5.

Or even 140lbs for 1 set of 5, and 135lbs for 2 sets of 5.

Slowly but surely,

Tracking your progress will lead you to the best results!

Give all three of these tips a go and tell me what you think!

Have a wonderful day