There are several ways to completely destroy your routines, be they good or bad. Here are 4 sure fire ways to kill your training routine’s potential:
- Not following through.
- Not using the right progression
- Not keeping a log
- Not making adjustments along the way
Not Following Through
This one needs no elaboration. It’s quite simple: if you’re not doing it, it won’t work for you (duh!). You want to make it work? Work at it!
Not using the right progression
This one has 3 possible causes: you don’t know what comes next, you’re going too easy (lazy) or you’re going too hard (ego). Using the right progression will keep you advancing while honeing you’re technique. It will make you stronger and results will flourish. Now, if yours is the first scenario let me be the first to welcome you to the internet, you’ll find a shitload of information, variations and progressions for whatever excercise you’re doing (this is particularly tough for bodyweight excercises and other fixed weights), do your research, ask questions, whatever you need (if I can help you, leave me a message and I’ll answer you as soon as I can).
The second reason, that you’re going too easy, means that you’re basically going through the motions: when was the last time you added weights? reps? shortened your rest periods? made an excercise slightly harder? If you keep doing what you always did, don’t expect to move forward, but backwards instead.
If the problem is that you’re going too hard, please, either leave your ego at the door or be smarter while doing it. Singles and partials have their place, but doing 3 sets of 1 or half a rep a week won’t get you anywhere. Best start at least with an excercise you can manage 5 reps in good form and do 3, keep adding reps till you get where you want. Everyone has a pace, and it’s there for a reason.
Not keeping a log
For years I read this one and thought it was not really needed, I could keep track. Reality said different. A training log is a pool of information made by you, for you, about you. It doesn’t get better than this. A good log will let you see:
- Where you’re at.
- How you’re progressing
- What you’re failing to do
- What’s working and what’s not
If say, your log shows that you’re stuck for months in the same excercise/weight/volume it’s probably time to change the variables. But you won’t know it until you’re able to check it!
Not making adjustments along the way
This one’s related to those that came before. A good plan needs to be adjusted: you’re life, you’re progress won’t always keep the same, you’re strength levels, etc. won’t either. You need to be able to make adjustments according to your context. Maybe you’ve gotten stronger and need to adjust the weight, or change the excercise. Maybe you’ve got no time in you’re hands and need to prioritize certain excercises.
Remember, you’re doing this to improve your life, not to be ruled by it.
Remember, there’s a pace for everyone and it will be dictaded by your own body. Just be clear on your goals, where you’re at, and act accordingly. Don’t be afraid to go heavier, and there’s really no shame in going back a couple of steps.
The Easiest Fix
The easiest way to fix this is: KEEP A TRAINING LOG. And make it detailed. It can have as many or few items as you want it to, just make sure it tracks what you’re doing in your practices and how you’re progressing. Use photos, weigh yourself, take down volume, intensity, etc. Just make sure YOU understand it and that you can follow it. Besides, it’s easy to do it, bare minimum, write after each workout to make .
Motus Virtute,