Has your training progress slowed or even stopped entirely? Here are some possible causes... Regularity, concentration, mobilization... but what else is needed for your training to bring you results?
Let’s take this as an example; you've looked the same for two years, even though you exercise regularly. Do you know where the problem is? Below are the most common causes of lack of training effects. You will find a problem here if you are honest with yourself.
You are training too little
Training has long ceased to be a stimulus that drives the development of your muscles, and they rarely face increasing weight. You're probably sweaty and plenty tired after every workout, but do you ever feel a solid soreness in your muscles the next day? If not, the training is probably too weak. You need to develop a plan to increase your training load evenly and consistently by increasing the weight or number of reps per set, or even shortening the intervals between sets.
You eat too little and sleep too little
Your meals are incredibly valuable, and you often forget that it is after training that the anabolic window opens, when the body needs the most valuable ingredients. Do you deliver? Not getting enough sleep also has a huge impact on training progress. Muscles grow whilst you are recovering sleep, not during training. Want to look better? Sleep more. Even if you must exercise two and not three times a week.
You arrange your workouts yourself
Unless you're a trainer, how do you know your training plan is good? Because you copied it from some YouTuber on the internet? How do you check the effectiveness of the exercises, and above all, the technique of their execution? 90 percent of people who exercise at the gym think they are doing it right. And in fact, there are 10 percent of people practicing flawlessly. Of course, your own experiences are irreplaceable, you know your body best. Sometimes, however, it is worth having someone outside look at our efforts. Someone who knows about it and can correct/advise us on how to improve.
You train what you like
Sure, training should be fun, but you can't limit yourself to cool, comfortable exercises, done without even getting out of breath. Don't explain that it's your biceps and chest that you care about, so that's why you only focus on them. Training must be comprehensive. Any bodybuilder with an impressive chest and biceps will tell you that.
You don't warm up well enough before training
5 minutes on the treadmill and a few arm swings and a twist of the wrists is not a warm-up. You must perform the planned exercises fully prepared, motivated and already slightly sweaty. You know that scene in the movies where the sadistic corporal leads a group of novices through a hard-hitting training session, and then is pleased to say that it was just a warm-up for the real thing? Be that corporal to yourself. It will turn out that all subsequent exercises give a much better effect. The warm-up is a powerful tool for forcing adaptation and preventing injury.
You don't have a specific training goal
"I want to look better" is not a goal. Like "I do it for my health", "I exercise to feel better". These are not goals. You need to be specific about what you want. "I want to gain so much in the circumference of the arms." Or "lose at least that much in the waist." Measure yourself, weigh yourself and take pictures. Set a goal and a deadline to hit. That's the only way you'll get closer to your targets.
You're sore, so you skip training
This is a big mistake. If you are sick, have a fever and the beginnings of an infection, then of course give up training. But sore muscles after the last exercise is not a reason to give up another portion of effort. At most, you can slightly modify the weight.
You ruin your entire week's diet effort on the weekend
You take care of your diet for five days and reset every weekend? I think you misunderstood the phrase "you deserve a little slack every now and then". Sure, you can allow yourself some deviation from the diet. But this is supposed to be a deviation, not a Friday-Sunday freedom.