3. You don’t have any structure
Remove the randomness from your workouts and stick to a plan. This is the best way to improve strength and increase muscle size. Random training might make you strong (for a beginner), but it’s inferior to a planned, periodized training program. A linear periodized plan can look like this: Week 1: 3×12-15; Week 2: 3×10-12; and Week 3: 3×8-10. A nonperiodized plan can look like this: Weeks 1-3: 1st set 10-12 reps; 2nd set 6-8 reps; 3rd set 3-5 reps. Pick a plan and stick to it for maximum gains.
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