Common Training FAQs
Why am I not gaining size or strength?
There are a few reasons why you may not be progressing towards your lifting goals ranging from diet, rest, stress, etc.
​
Diet: Make sure that you are having adequate amounts of protein, carbohydrates and fats, as these are the most common macronutrients that effect your progress regarding your gym progress.
​
Rest: There is a common misconception in the exercise world, where people think that exercise is what help you gain muscle or strength over time. And while this is true to a degree, it isnt actually what helps you to see the finished product. Resting/sleeping is what truly allows you to reach your goals, as our bodies do most of our growing when we sleep. Just think, you cant build a house without the tools.
​
Stress: Stress negatively impacts muscle building by influencing hormonal changes, recovery, nutrition, psychological state, and the immune system. Elevated cortisol levels due to stress break down muscle tissue and lower testosterone, hindering muscle growth. Stress can also impair recovery by delaying muscle repair and disrupting sleep, which is crucial for muscle development.
What is ego-lifting?
Ego-lifting is effectively when somone is lifting weights that are too heavy for them to safely handle throughout the lift that they are performing. This could range from lifting weights that they can only do a maximum of one repetition while shaking with a curved spine while performing a deadlift. It could also be a case of going heavier on a lift that you definately know that you cant do (especially with no spotter).
Keep in mind, this does differ from over-reaching to try and progressively overload yourself to get stronger (in a safe way!). It really comes down to the intention and asking yourself "am I doing this to look cool to everyone or myself? Or is this to safely help my goals in the long run?"
How many reps should I aim for based on my goals?
The amount of reps that you should aim for will be based on your lifting goals. Strength training goals will differ from Hypertrophy (muscle building), and endurence training will differ again from those two again.
Strength training will generaly focus on being a low amount of reps at a higher intensity, while Hypertrophy will focus on being from a more 'middle-ground' amount of reps completed per set, with endurence being the highest amount of reps completed per set again. Have a go at the workout courses at the appropriate difficulty for you, and start training at your optimal rep range today!
Why aren't I sweating during my workout? Should I be?
The amount of reps that you should aim for will be based on your lifting goals. Strength training goals will differ from Hypertrophy (muscle building), and endurence training will differ again from those two again.
Strength training will generaly focus on being a low amount of reps at a higher intensity, while Hypertrophy will focus on being from a more 'middle-ground' amount of reps completed per set, with endurence being the highest amount of reps completed per set again. Have a go at the workout courses at the appropriate difficulty for you, and start training at your optimal rep range today!