If you actually bothered to leave your house today and go to the gym, congratulations – you are way ahead of most people and have taken a step towards building yourself a great body. Unfortunately most people tend to mess things up for themselves as soon as they step into the gym. They do a variety of things that diminishes the effectiveness of their workouts. Months later they see no results and end up quitting.
If you want to avoid joining the vast majority of people who never accomplish their goals in the gym you will need to avoid the same pitfalls they fall into. Check out our list below of the top ways people mess up their workouts.
If you are like most guys, you probably don’t know exactly what kind of workout you will be doing until you actually arrive at the gym. At that point, you wander from machine to machine, carefully avoiding anything that looks too difficult. Is it any wonder that your gains suck? If you think you can just wing it every day you are wasting your time, it’s as simple as that.
Did you know that all of the top bodybuilders know exactly which exercises they are going to do before they even get to the gym? They have training programs that are structured in such a way as to maximize the amount of work each muscle gets while also providing enough time for rest. Do you really think you can match that kind of sophistication with your show-up-and-wing-it workout? If you want to see some real gains, take some time to sit down and prepare an organized training program.
Once you have a program in place the next step is to actually show up at the gym and follow it. Make sure you are doing the exercises you are supposed to be doing. Provided you are following a good program this will definitely lead to better results. Some guys might argue that their gyms are busy and so they have to see what equipment is available before deciding which exercises to do. In our experience the equipment that actually yields the best results (squat rack, deadlift platform, rowing station) are often empty as the exercises are more difficult. Most guys who have a set training program rarely tell us that they have trouble finding the equipment that they need.
We’ve all seen those guys at the gym who hang out and chat with others. Look, if you are going to the gym 4-5 times a week you are going to start recognizing the other people and might even make some gym buddies. While we aren’t against socializing in general, we recommend you leave it for after your workout. When you are going through your routine focus on having a great workout. Afterwards, when you are relaxing with a protein shake, feel free to chat with some of the other guys.
One of the reasons socializing at the gym is a problem is that it usually leads to extended rest periods. Instead of taking just 1 minute between sets you end up taking 10 for a conversation. This might not seem like a huge deal in the grand scheme of things but the reality is it reduces the focus of your workout and results in less gains. Also, because your breaks are so long the workout will take much longer – sometimes stretching to an hour. Research shows that workouts lasting this long can result in elevated cortisol levels, which in turn will lower testosterone levels.
We actually aren’t going to lecture you that cell phones should be left in the locker. In fact, cell phones are a great tool for bodybuilders for a variety of reasons. First of all you can use them to record your sets and reps making it easier to track your progress over time. Second, you can use it to play music which a lot of guys says helps their workouts. Finally, they can be used to shoot videos of your reps to make sure your form is solid.
With all that said, here’s why cell phones are a distraction for most guys : they get used too much for non-bodybuilding related stuff. Way too many guys use their phones to text their buddies, chat with girls on tinder or browse the internet. The worst is when guys pick up a call and end up taking a 10 minute break from their workout to chat about nonsense. If you want to improve the effectiveness of your workouts this needs to stop.
If you want to take advantage of all of the perks of a smartphone without the distractions, simply put it on airplane mode. You won’t get any calls, texts or notifications. You won’t be able to browse the net. All you will be able to do is listen to music and record your workout data. When the workout is over you can deal with all the text messages and calls. Chances are they weren’t urgent anyway.
Did you know that your testosterone levels are one of the biggest factors in determining how strong you are, how much muscle you build, how much energy you have and how quickly you recover? Guys with higher testosterone levels naturally have muscular, shredded physiques – not to mention they are more confident and energetic. With all that said, why do most guys continue to neglect their testosterone levels?
There are several important things you need to do in order to get your testosterone production up to optimal levels. First of all, you need to make sure you are getting at least 8 hours of sleep per night. Your body produces the most testosterone while sleeping, so if you are only getting 5 or 6 hours of sleep your t-levels will definitely drop. Second, you want to make sure you are eating a clean and balanced diet. Third, you should be lifting weights regularly.
Finally, you want to make sure you are taking a testosterone booster. These supplements can help boost your strength and energy so that you get the most out of your workouts. In fact, a high quality testosterone booster will be loaded with natural ingredients that are proven to boost testosterone production – resulting in more muscle and less fat. Click here to check out our dedicated testosterone boosters page to learn more.
Author: James / Founder of BroScience
I started this site back in 2014 because I was tired of the fitness industry telling guys like me lies.
Getting ripped doesn't have to be so hard... I'm here to give you the truth! The no bullsh*t advice.