Here’s Why You’re Not Gaining Muscle, Building Strength and/or Losing Body-Fat…

By Elliot Newman

If you’re going to the gym consistently, yet you’re not seeing the results you want from your workouts, it can be incredibly frustrating…

Here are the key reasons for the lack of results, and what to do about it – so you can get your Muscle & Strength Gains (or Fat Loss Efforts) back on track…

1. Your Training Program Sucks

You’re training program is like a Road Map – it’s supposed to get you from where you are now, to where you want to be (bigger, stronger, leaner etc).

Here’s what you need to know:

To get the RESULTS you want, you need a great training program that MOTIVATES you to get to the gym and workout.

Unless you’re advanced, don’t reinvent the wheel! Don’t try to write your own training program.

I mean, what’s the point?

You’ll probably screw it up.

Find a program online from a proven athlete/trainer. Buy a book from a proven athlete/trainer. Or, get yourself a coach.

This way you know you’re getting a proven, quality training program – one that’ll MAXIMIZE your GAINS, and MINIMIZE your risk of INJURY.

All you then have to do is make sure that style of program appeals to YOU! If it doesn’t, it’ll demotivate you and results will be poor.

To learn more about different personality types and how each personality type should train, check out this article from Cristian Thibadeau

2. You’re Not Training Hard Enough

While some people overtrain and fail to make results, most people aren’t training hard enough to achieve their fitness goals! This is in much the same way that most people aren’t working hard enough to be millionaires.

There are so many books and videos on how to train in terms of exercise technique, sets, reps and so on.

But very few focus on the mindset it takes to make real results in the gym.

The best thing I ever read on this subject was Dinosaur Training by Brooks Kubik. Dinosaur Training would easily be in my Top 10 books on Strength Training of all time. In it, Brooks talks a lot about how to train HARD.

In contrast to the idea of training HARD…

I regularly see people talking to their trainer or friend while lifting weights! I see people reading the newspaper on the stationary bike! I see people eyeing up chicks in the gym, instead of actually doing anything productive!

And then these JOKERS wonder why they aren’t making results. Hint: it’s because their intensity is pathetic!

When you go to the gym, unleash your inner beast and channel all your drive, determination and anger into every set of every rep of every working set.

Repeat consistently and results will follow!

Here’s an example of what pushing HARD actually looks like!…

3. You’re Not Hydrated

A 2% drop in hydration can lead to a 20% drop in performance.

So hydration is key to performance in the gym. It’s key to your muscle and strength gains.

How do I ensure I’m hydrated before every workout?

I drink 400ml of water first thing in the morning.

I drink 500ml with my pre-workout mix, 45 minutes before training. And the same again during training.

After training I have a 400ml Shake.

So, by about mid-morning I’ve already had nearly 2 litres of fluids! A lot of people don’t get that in an entire day.

4. Your Nutrition is Inadequate

Training breaks your muscles down. It damages them.

You actually grow and get stronger outside of the gym. But this only happens optimally if your nutrition is on point.

Avoid junk food.

Eat real food…

You know… plenty of fruit, and veg. Adequate protein. Healthy fats. Carefully selected carbs.

You know the score. You just gotta do it.

5. You’re Sleep Deprived

Here’s the quickest way to kill your gains in the gym…

Fail to get 8 hours of quality sleep a night.

When you sleep badly testosterone goes down. Growth hormone goes down. Cortisol (stress) rises. Ditto for estrogen.

So if you want to lose fat, or gain muscle and strength – you HAVE TO prioritize sleep.

In Summary, This is Real Simple…

If you want rapid muscle and strength gains…

• Get 8 hours of sleep a night
• Hydrate yourself
• Eat well
• Find a great training program, that’s proven AND appealing to you
• Train like a bastard! 😉

Repeat. Over and over and over again. Week in, week out. 

Got comments/questions?

Leave them below and I’ll get back to you ASAP