10 Reasons you are not getting the most out of your workouts:

No Clear Goal:

You can’t hit a target you haven’t set. “Get fit” isn’t a goal — “Lose 5kg’ or “perform 8 pull-ups” is.

Inconsistent Schedule:

Random workouts = random results. Consistency is ALWAYS the answer.

Not Tracking Progress:

If you’re not logging weights, reps, & workouts, you’re guessing…

Poor Form:

If the movement isn’t right, the muscle isn’t working. Quality > quantity always.

Doing the Same Routine Forever:

Your body adapts. If your workout hasn’t changed in months, your results won’t either. You need to stop doing the same reps with the same weights. Your body only adapts when you give it a reason to.

Progressive overload isn’t about ego lifting — it’s about small, consistent increases over time.

Progressive Overload is one of THE most important principals of building muscle.

Progressive Overload refers to either:

a) an increase in weight.

b) an increase in reps.

c) a combination of a & b.

Performed under the same conditions that previously applied to the set in question.

The most stimulating repetitions you can perform(for muscle building)are the ones that are closer to failure.

However, as you progress, if you don’t add weight/reps, you will begin to perform LESS of these ‘close to failure’ reps.

As you begin to reach failure on a set, your brain recruits the required amount of muscle fibres to complete the set.

The largest reserve of fibres are reserved for the final rep of the set.

This is why the last few reps of a set (typically 3-5) are THE most effective reps.

This is one of the reasons why sticking on the same sets, reps, and weight does not work.

Progressive Overload can also show that your training is effective and is working!

Not Challenging Yourself:

If the last 2 reps of your set feel easy, you’re leaving results on the table.

Skipping Warm-Ups:

Cold muscles = weak performance. A proper warm-up boosts strength and prevents injury.

Neglecting Recovery:

Sleep & rest days are all part of the plan.

Poor Nutrition:

You can’t out-train an under-fueled diet. Results start in the kitchen.

Comparing Yourself to Others:

Comparison steals progress. Focus on your workouts, your pace, your goals.

Save this for later and share with someone who needs a little gym wake-up call.

That’s all for today,

Tristan ‘making the most’ Buttle.

P.S – For more training tips click HERE.

P.P.S -For 30 days of free muscle building & fat loss advice click HERE.