SIN 1 SKIPPING WORKOUTS WHEN YOU’RE NOT IN THE MOOD
Many of us don’t achieve our goals because we allow small distractions to overwhelm us. Eventually, your day gets away from you, and you don’t have time for your workout. By the time your schedule clears, you talk yourself out of training because you’re no longer in the mood.
When was the last time you skipped a night’s sleep because you weren’t “in the mood” for it? Your training should become as automatic as every other aspect of your daily routine. You should never consider whether or not to train; you should just go to the gym when it’s time for your workout. Set the alarm on your phone and get your butt into the gym.
SIN 2 GOING TO THE GYM WITHOUT A SHORT- OR LONG-TERM PLAN
While getting to the gym is half the battle, you’ll never win the war if you don’t have a good plan for the day—or for the next few months. First, it’s crucial to identify a particular goal you want to achieve over the next year.
Then you should break that down into cycles of about eight weeks each. You can adjust these depending on your achievements during each eight-week phase. The crucial thing is to have a long-term (about six months) and midterm (about eight weeks) goal.
Once you have both a midterm and long-term goal, you need a daily plan. Write up every workout before you go to the gym. You can do this several days ahead of time or in the mornings before each workout.
A good tip is to write up your workout on your phone or in a notebook and take it with you to the gym. Then adhere to it when you’re training.
SIN 3 OBSESSING ABOUT STRENGTH SO MUCH THAT YOU DON’T VARY YOUR WORKOUTS
Becoming stronger requires you to periodically challenge and stimulate your muscles in different ways; you can’t simply perform the same exercises in the same order every time you go to the gym. This may work well for a few weeks, but it will ultimately fail.
Virtually every strength-training protocol relies upon cycling reps, weights, exercises, and volume to allow you to increase overall strength. Find a strength-building protocol designed by a professional athlete or strength-training coach, and follow it to the letter.
Recovery and cycling is as important for increasing strength as pushing heavy weights is.