Working out 7 days a week & no results

The thing I have realized about the fitness industry while working in it, is people have this ongoing thought in their mind that the more they workout the more results, the better the physique, the stronger they are and the less at risk of health issues they will be. 

BUT.. 

It never ceases to amaze me how many of those people won’t see any results, their physique won’t change and their health issues still arise or have yet to go away & if being strong is lifting 225 for the first year and then never seeing an increase the next year, then strong needs to be re-evaluated as well. The concept of working out everyday sounds like the one way of ticket of gains and being more in shape & seeing more results but if you want some honesty  — you aren’t going to see neither working out 7 days a week without any type of change or routine that gets you there. I work at a gym where I see the same people doing the same routine day in and day out, they do it and do it, and do it until they complain about hitting plateaus, or not seeing the results they like or perhaps they do it and boost themselves up with this mindset that they have grown a whole 2 lbs in their squat after staying on the same routine for 12 weeks. Don’t get me wrong, there are 4 week, 6 week and 12 week programs out there but they are made to keep you focused and give you results in hopes you either do the same routine again (lets go another round) or to help give you a guide in order to keep you on the right path. They work, most do anyways, depending on your goals and how serious you are about the program & your nutrition matches your gym time. Putting those programs aside, its the mundane coming to the gym with no plan, doing a 10 minute cardio session warm up, lifting the same weights with the same 4-6 exercises you have done since starting the gym and leaving without even a single sweat or any sign of fatigue or soreness. Perhaps this is why you aren’t seeing the results, because you are lost and workout to workout but have no sense of direction — you say you want to lose weight but are avoiding cardio like the plague, you want to gain mass but lift 50 percent your max and you say you want a squat pr, but skip leg day BUT because you come into the gym everyday for 7 days a week for a hour at a time, you should reap all the benefits without doing the right kind of work. 

If this person is you, you aren’t alone. I am not making light of your journey, but I am putting you in the spotlight so you can see where you might be going wrong and what might need to change if you want all your effort to amount to something. I’ve worked at this gym for over a year and have had people ask me if I see any results from them, because they didn’t see any and I have had to say “no” many times because it’s true, I seen nothing. I don’t bash them, but I do ask them what their goals are and what they do to work towards them & each of them will tell me, “I workout everyday, I don’t understand”, it’s almost like I should applaud their efforts but why, when I know working out everyday won’t gain them the results they need if they don’t do the right kind of work to achieve it. The problem isn’t your frequency that you attend the gym, the problem is you have no plan and no genuine knowledge that will help you excel because you have made this habit into your excuse and use it to justify your reasoning for no results & if someone like myself were to give you some tips or advice or even try to offer my services, you think you are above it or question my knowledge because you have been told this one thing by someone else who has big muscles on a video and takes pre-workout and you believed it or took one thing from it and never really got the whole picture. For this, all I can say is working out 7 days a week won’t grant you result if you don’t take the right steps. Only doing half the work, will give you little to no results or keep you at a plateau if you don’t change your technique. If this is you and don’t know where to start, ask a professional (personal trainer) at your gym with credentials and have them give you some advice or take up a class and talk with an instructor or find valuable information online — to help guide you in the right direction. Regardless of your goals, everyone has a journey and your journey is important and if you want your journey to be successful, you have to be willing to challenge yourself, change routines, research information, be cautious of your eating habits, and take yourself seriously enough to want to see results and have this better self image. 

The only thing worse than a lazy person, is someone who prides themselves of being lazy” – Shay-lon (do the work, and the process will bring joy)

 

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Bench 1RM

Bench press testing

Today I did my bench press 1RM to see where I was at with my dynamic strength. It was higher than I assumed, but not as high as I would have liked considering my bench press isn’t the weakest of the 3 big lifts. For some reason, I always find myself plateauing when it comes to my bench press, and I don’t know if it is my lack of programming for it correctly or if I haven’t worked/strengthened the right muscles to lift more. I am 10 lbs away from my goal (which doesn’t seem like much, but it is a lot when lifting). In the meantime, I probably will tweak some workouts and see where I am again in another 6 weeks with my bench press. Anyone else have a weak area in bench pressing? What have you done to perform higher weights? leave answers in the comment section. 

 

Warm up:

 
  • Incline DB chest press: 4 x 25, 30 lbs
  • One arm bentover DB row: 4 x 25 ea. arm, 15 lbs
  • DB bentover reverse fly: 4 x 25, 10 lbs

Workout:

  • Barbell bench press: 125 lbs – MAX WEIGHT

Superset:

  • DB floor press: 6 x 12-15, 60 lbs
  • Bentover DB row: 6 x 12-15, 40 lbs

Superset:

  • DB flyes: 6 x 12-15, 30 lbs
  • One arm DB chest press: 6 x 12-15 ea. arm, 30 lbs

Superset:

  • Resistance band pull apart: 6 x 12-15, red band
  • Seated DB shoulder press: 6 x 12-15, 40 lbs
 

Friday’s workout make up day

No excuses

Friday was my make up day since I had missed Wednesday’s bench session. It was heavier lifting day, so close to my max day with my core lifting. Accessory work I made a strength (heavier load) as well to match it. 

 

Warm up:

 
  • Cable straight arm pulldown: 4 x 25, 30 lbs
  • Cable rope face pulls: 4 x 25, 30 lbs
  • Cable triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 5 x 2-3 (90% 1RM), 110 lbs

Tri-set:

  • DB alternating bicep curls: 6 x 5-8, 60 lbs total
  • Triceps extension machine: 6 x 5-8, 60 lbs
  • Rear delt machine: 6 x 5-8, 60 lbs

Cardio:

  • Stair climber: 10 minutes, level 5

so recently I have noticed my bench has went down in weight — my 1RM was 135 lbs at one point , close to 140 and now, it is about 120 (if I were to guess) and while that might not seem like an extreme loss, it feels like it, so I am trying to bring my numbers back up & it has been tough. My bench is the weakest link in the BIG 3 lifts, always has been but since stopping a program and focusing on weaknesses, it has went down in weight — right now, I am creating my workouts with trial and error and hoping in 6-8 weeks  I will see the numbers climb back up. 

 

Anyone else have a hard time with their bench numbers? 

 
 

Tip #6

Come to the Gym with a Plan in Hand

I am a huge advocate with coming to the gym with a “plan in hand”. Now for some of you, you already do this and for others of you, you don’t like having all the extra papers lying around or don’t like bringing your electronics to the gym with you BUT I am telling you, as tedious as it might seem, it is always better to come to the gym with exercises you already have planned out vs coming to the gym and having to pace around or stay on the treadmill until you decide what to do next. 

My course of action is written the night before or the morning of the workout as soon as I wake up, because typically I already have an idea of what muscle groups needs to be worked on or have a program I am following and so having it written down will allow me to stay accountable and also allow me to keep track of everything. I have two whole notebooks full of workouts and tons of random sheets of papers with all my workouts since day one of keeping track of my workouts – I am able to look back on everything I have done (but I also have another purpose intended for why I do this).

 

Sometimes in order to get results you have to do trial and error and keeping up with your workouts will be helpful to you in doing so. I even have to track my eating habits come Monday, so I have an app for that and I am debating on having a notebook for it but that might be a little redundant (but helpful if I lose my phone, etc) anyways, the point is, when you come to the gym prepared it lessens the time having to think about what to do and puts more emphasis on the actual workout time, it might help take away some anxiety, it allows you to remain accountable, it will increase your likelihood of sticking with a program, tracks your plateaus, allows you to make new goals for yourself, and in the long run might serve as an reward for all the hard work you put in! 

 

Do you track your workouts? how do you track them – paper or electronically?

 

Fitness WonderWoman

Shay-lon