The second main reason your workout routine isn’t working.
What is progressive overload?
The holy grail of training. Progressive overload. The simple idea that as you adapt to the stress you put on your body, the stress must then be increased or progressed in some way for the body to continue to adapt. This principle alone, if you understand it and can apply it in it’s many forms, will allow you to accomplish most goals you seek in fitness.
THIS IS THE MAIN REASON YOUR ROUTINE DOESN’T WORK.
Change isn’t comfortable. It’s hard. Like, really hard. This is why people say “it doesn’t get easier, you only get stronger”. So going to the gym and only doing what you’ve been doing, and not changing anything to make it more challenging will not change you at all.
The most common example of progressive overload is increasing weights. Taking your squat from 135 to 145. Deadlifting 225 instead of 205. These sorts of things. If you don’t strategically and intentionally change the stimulus, nothing will happen. There are others such as
- Changing tempo
- Increasing reps
- Increasing volume
- Decreasing rest time
- Increasing time under tension
It can all be somewhat confusing, but the principle is that you should be pushing yourself.