Why Your Fitness Routine Isn’t Working
Why Your Fitness Routine Isn’t Working—And What to Do Instead
If you’re putting in the effort but not seeing the results you want from your fitness routine, you’re not alone. Kinesiologist, fitness trainer, and founder of Built with Science, Jeremy Ethier, identifies three major “gain killers” that could be sabotaging your progress. By understanding and addressing these issues, you can optimize your workouts and start seeing real gains.
Gain Killer 1: No Long-Term Plan (HADD)
One of the biggest mistakes people make in their fitness routines is constantly switching exercises without a long-term strategy. Ethier refers to this as “Hypertrophic Attention Deficit Disorder” (HADD), where individuals frequently change their workouts instead of focusing on steady progression.
“People who have ‘HADD’ switch up their exercises too often and have no long-term focus,” says Ethier. “In contrast, those who stick with a consistent set of exercises and focus on increasing weight and reps over time see more muscle growth.”
To avoid this mistake, Ethier suggests tracking your progress diligently. Keep a record of the exercises, sets, reps, and weights you use, along with any modifications you make. This will help you gauge your improvement and establish a clear plan for future workouts.
Gain Killer 2: Junk Volume
More isn’t always better when it comes to training volume. Ethier defines “Junk Volume” as doing more sets than necessary in a single session, which can actually hinder muscle growth rather than enhance it.
“Most people are unaware that you only have a certain number of productive sets you can do in a single session,” he explains. “Exceeding this limit increases muscle damage and lengthens recovery time.”
So, how much is too much? Ethier suggests that if sets are performed to or near failure, the optimal limit is around 10 sets per muscle per workout. Doing 15 to 20-plus sets per muscle group in one session could be counterproductive.
A more effective approach is to distribute your training volume throughout the week. Instead of cramming all your chest sets into one workout, try splitting them across multiple sessions, such as doing nine sets on one day and another nine on a different day.
Gain Killer 3: Redundant Exercises
Maximizing muscle growth isn’t just about how many sets you do—it’s also about exercise selection. Ethier warns against wasting sets on redundant exercises that don’t provide additional muscle stimulus.
For example, compare these two chest workouts:
- Workout A: 3 sets of bench press, 3 sets of flat dumbbell press, and 3 sets of flat machine press.
- Workout B: 3 sets of bench press, 3 sets of incline dumbbell press, and 3 sets of cable fly.
Workout A essentially repeats the same movement pattern, whereas Workout B challenges the muscle from different angles with varied resistance profiles. The latter provides a more effective stimulus, leading to better muscle growth for the same amount of work.
“Make sure you include exercises that are biomechanically different and challenge the muscle at different angles and ranges of motion,” advises Ethier. “By doing so, you’ll get more stimulus and better gains from your workouts.”
Additional Factors That Could Be Hindering Your Progress
Beyond Ethier’s three main “gain killers,” other factors can also affect your fitness results:
- Lack of Variety in Workouts: While consistency is important, incorporating different exercises, intensities, and durations can prevent plateaus.
- Unrealistic Goals: Setting attainable and measurable objectives can keep you motivated.
- Inadequate Recovery: Overtraining without sufficient rest impairs muscle repair and increases injury risk. Prioritize rest days and quality sleep.
- Poor Nutrition: A well-balanced diet is essential for fueling workouts and supporting recovery.
The Takeaway
If your fitness routine isn’t delivering results, it’s time to reassess your approach. Avoid constantly changing exercises, minimize junk volume, and ensure your workouts include diverse, effective exercises. By following these principles and keeping track of your progress, you’ll set yourself up for long-term success in your fitness journey.
Related Articles
