1: Lack of concentration
Compound lifts are avoided because, in your opinion, they “don’t target the muscles.”
It’s likely that you haven’t maximized your gains from compound lifts or reached their maximum capacity. Maintaining them will help; doing solitary workouts only will not.
2: Concentrating only on advantages:
You put less emphasis on your quads because your biceps are naturally huge and you can build them up with training.
Flip the script. To balance the physique, put extra work (sets, exercises, and overall volume) into the underperforming body areas.
3: Limited motion range
During dumbbell curls, you squat one inch or use momentum.
Document your lifts and review them under the scrutiny of a professional. Fixing form should be your top concern. Squat deeper with lighter weights, curl with your back supported.
4: You make an effort to train when injured:
Trying to train through an injury with the mentality of “no pain, no gain” will only make it worse.
Once an injury has been identified, stop the exercise that is causing it, go through rehab, and then gradually resume the exercise.
5: Moving too quickly:
If you are not a powerlifter and you keep adding weight, your reps will decrease and your form will at times deteriorate as you cheat on reps.
To concentrate on hypertrophy, keep the reps at 8–12 as the core and occasionally go above and below that.
6: Taking it too lightly:
You keep using lesser weights in an effort to “get the pump / burn.” That can be beneficial in some circumstances, but muscle fibre loss during heavier lifts takes precedence.
Use weights that are challenging for 8–12 repetitions, and use “pump” sets less frequently.
7: Insufficient recovery
You probably won’t have enough time to heal if you’re trying to work out a certain body area three times per week with 20 or more total sets.
Make sure you obtain at least 48 hours between body parts, get at least 7 hours of sleep, and consume a lot of protein-rich foods.
8: Making too many changes:
Variety is necessary for the body to develop, but too much of it leads to chaos. Don’t choose new exercise plans at random.
Progress every week and gradually switch up the exercises.
9: Cardio at an unexpected time
Before working out with weights, working out with intense cardio will wear you out and reduce your performance.
The Solution: Otherwise, schedule your cardio for other days or right after your workouts.
10: No goals
Without a plan, it’s simple to lose all progress after a year of aimlessly hopping from activity to workout.
Set both short- and long-term goals, design your programme around them, and often TRACK your weights and development in relation to that plan.