Do You Know Whats Keeping You From Your Gains

Morning all,

It’s Friday morning which can only mean it’s time for another #TrainingTips post.

Do You Know Whats Keeping You From Your Gains?

When it comes to achieving our goals in health and fitness, we’re all never completely satisfied are we?  This is because once we get to the level we first set out to achieve, we want to achieve more, so we set the bar higher, we achieve that, so then push the bar higher still.  It’s a never-ending process, which of course is a good thing.

But we will, at some point find it hard to keep making those gains, no matter what level we are at.


So here are 8 mistakes that might be keeping you from your gains.


Mistake 1: Poor Nutrition 

It’s not rocket science.  Poor nutrition has a direct affect on your hormone balance and immune system by raising the stress hormones and not supplying your body with the necessary macro and micronutrients it needs.

Generally our nutritional intake is low in our protein requirements, we don’t consume a good balance of healthy fats and we over consume on processed carbohydrates.

Always consume fresh, unprocessed and unmodified foods, your plate wants to be nice and colourful and include lean meats.  Aim to consume 2.1g – 3.1g of protein per kg of body weight per day.  8 to 12 servings of vegetables and fruit, keeping your starchy carbs for post exercise and consuming more healthy fats.  Oh and always maintain well hydrated.


Mistake 2: Missing The Big Lifts

Whatever your goals, advancing your efficiency of the big lifts comes gains you thought not possible.  Train to get stronger, it’s simple!

Hitting basic compound movements like Deadlifts, Squats, Pulls and Presses, will benefit you more than isolation exercises.  Yes isolation exercises have their place and that should be as an accessory to the big lifts, (bicep curls are not a warm up).


Mistake 3: Over Doing Cardio

Wanting to get lean or stay lean? You need to do loads of cardio right? Wrong!!

To get lean you need to build muscle, get stronger, eat well and train intelligently.

Too much steady paced cardio can dramatically reduce the amount of force you can produce and also lower the amount of testosterone in your body, which means muscle growth stimulus goes down.  Men who have lower levels of testosterone tend to maintain a higher level of body fat and lower total lean mass, so the idea of doing long duration cardio to reduce body fat isn’t helping at all.

Long durations of cardio work teaches your body to be efficient with its energy consumption, which is all good, but the best ways to become lean is to turn your body into an inefficient burning inferno, burning calories like no tomorrow by building lean mass and sticking to predominately HIIT styled cardio training.


Mistake 4: Not Listening To Your Body

You need to listen to your body. If it’s screaming at you, maybe it’s a good idea to rest up or work on the parts that aren’t screaming.

It’s not a sign of weakness and rest days should exist, despite some advocating not.  It might be as simple as making some programme changes to prevent the scream, but your body needs recovery to adapt and grow.

Without rest and recovery you’re just lining yourself up for a big fall.


Mistake 5: Weekend Weakness

You spend all week eating well and exercising like a saint and then when it comes to the weekend it’s a whole another story, it’s almost like Dr. Jekyll and Mr. Hyde.

A treat and a few drinks is one thing but over indulging and getting drunk on a regular basis is not only compromising your gains but also your life.  Be sensible.


Mistake 6: You’ve Not Set SMART Goals

Setting SMART goals is a must if you’re going to make gains and making gains in the right areas too. Here an article of mine I wrote all about SMART goals.

SMART Goals.


Mistake 7: Not Enough Variety

Variety is important to keep your body guessing, which will promote constant growth and progression.  Only slight variations are necessary to keep the body guessing, so whether it’s using a different piece of equipment, more load, more volume and or reduced rest periods, it all adds variety.

Having some sort of progression in your training every 4-6 weeks is a good idea.


Mistake 8: Expecting Supplements To Be Magic

Some of the outlandish claims some supplements claim is ridiculous.  You see it on TV, in magazines, on social media it’s everywhere.

Lets put it this way if there was a wonder drug we would all look fantastic and there would be no such thing as obesity.  However, this is just not the case.

Stick to science reviewed and tested supplements, which have plenty of evidence and research you can look at before taking anything and never trust the adverts, they’re there to entice you.

Supplements like proteins powders, creatine monohydrate, HMB, BCAA, CoQ10, various vitamin and mineral supplements (Vit D3, Omega 3, Multi Vit) all have a plethora of sound research to back their effectiveness and safety.

Do You Know Whats Keeping You From Your Gains

Image Source:

Have a great weekend guys and get correcting those mistakes.


Stay strong and live, love and laugh!





This website offers health, fitness and nutrition information designed for educational purposes only.  You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis or treatment.  The owner will not be liable for any errors or omissions in this information nor for the availability of this information. The owner will not be liable for any losses, injuries, or damages from the display or use of this information.  Any images displayed have been done so identifying the source from where it was found.  Prior to use all images will have undergone detailed search to source the ownership of said image/s so to credit their work.  Any breaches of copyright or licence agreements will have been done so outside of the website owners knowledge and is happy the credit the original owners work or remove any image/s that do not wish to be displayed.

Leave A Response

* Denotes Required Field