There are many who begin strength training with the aim of improving their body composition and seeking growth in muscle mass. That is, what many would call «toning» your body. However, not everyone succeeds despite spending hours in the gym and performing a large number of repetitions. This disparity between expectations and the effort invested leads many to become frustrated. What are they doing wrong?

For this reason, coach Borja Yus affirms that this lack of results is due to a series of Fundamental errors in training methodology and nutrition. So, «if you are someone who trains in the gym, but doesn’t seem like it,» the expert has five reasons why your strength work might not be giving results.

Five reasons why you are not training strength well

According to Yus, the first reason your progress may be stalling has to do with your misconception about how muscle works.

In fact, he assures that many beginners opt for a type of training based on performing «many repetitions with little weight to tone the muscle.»

However, the coach states that «the muscle does not tone, it only grows», Therefore, to see a physical change, you will have to work with greater intensity and a different stimulus, which implies leave behind light weights and high repetitions.

Stop early

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The second mistake we make, according to the expert, focuses precisely on the intensity of the effort during the series.

«So that your muscle grows, you need to train close to muscle failure and reach it frequently«, he assures, arguing that it is absolutely necessary for muscle tissue to respond to the stimulus and develop.

And the trainer affirms that one of the most common mistakes that prevent progress is stopping the exercise prematurely.

Little rest between sets

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The third mistake that hinders your progress with strength exercise is related to recovery between sets. And he claims that many in the gym make the mistake of resting too little between sets.

«You should rest for at least 2 minutes»Yus points out, since timing is crucial for the trainer to prevent strength from plummeting and maximize performance in each set of exercises.

Lack of structure

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Fourthly, the expert points out the need for training to have a structure and rigorous planning.

Therefore, he points out that the lack of results is often due to the person «not keeping track of their training.»

Yus explains that it is something that usually happens to those who «they change exercises frequently, they do not keep track of repetitions and weight» or «they go to training without a clear objective.»

Lack of protein

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The nutritional factor may also be preventing your muscle from growing. And the coach highlights that the lack of progress may be due to the fact that «you’re not getting enough protein».

Proteins play an essential role, since they are «the macronutrient that will help you gain muscle, and make you look better physically,» he explains. They are something like the building material for hypertrophy or a kind of fuel that the muscle needs to grow.

Therefore, sufficient intake is as essential as the effort you make with the weights. Now you know that yes you are not seeing results with strength exercise In a reasonable amount of time, you may be making one of these mistakes.