1: Lack of concentration
Compound lifts are avoided because, in your opinion, they “don’t target the muscles.”
The Solution:
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.
The Solution:
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.
The Solution:
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.
The Solution:
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.
The Solution:
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.
The Solution:
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.
The Solution:
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.
The Solution:
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:
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.
The Solution:
Set both short- and long-term goals, design your programme around them, and often TRACK your weights and development in relation to that plan.
