Many people hit the gym hard week after week — yet see little change. Often, the problem isn’t how much they train, but they train. Here are the most frequent mistakes that sabotage gains — and practical fixes to get back on track.
One of the biggest mistakes: showing up at the gym and “winging it.” Without a plan, you may under‑ or over‑train some muscles, fail to hit the right volume or frequency, or lack progressive overload.
Fix: follow a structured program — one built around clear objectives (strength, size, endurance) and balanced across muscle groups.
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