Your Workout Plan Might Be the Reason You’re Not Making Progress
You’re going to the gym.
You’re working hard.
You’re trying to eat better.
So why does it feel like you look the same, lift the same weights, and keep spinning your wheels?
The problem might not be your effort.
It might be your plan.. or lack thereof.
Random Workouts Get Random Results
Failure to plan is planning to fail.
There are thousands of workouts available online. You can find a chest workout on Instagram, a leg workout on TikTok, or an entire program with one Google search.
The problem isn’t finding exercises.
The problem is figuring out which exercises, how much volume, how often, and how hard you should be training.
A good program should have a reason behind everything you’re doing.
If Monday’s workout has nothing to do with what you did last Monday, it becomes very difficult to measure progress.
You don’t need to destroy yourself every workout. You need to consistently give your body a reason to adapt.
Are You Actually Progressing?
One of the first things I want people to understand is that progress goes beyond simply adding more weight to the bar.
You can progress by:
Adding weight
Performing more reps with the same weight
Improving your technique
Controlling the weight better
Increasing your range of motion
Performing the same workload with less fatigue
Gradually increasing your training volume
If you aren't tracking any of these things, how do you know whether your program is working?
Going to the gym and sweating is exercise.
Following a plan designed to produce a specific result is training.
There’s a difference.
Your Program Should Match Your Goal
Someone trying to build muscle shouldn't necessarily train the same way as someone primarily trying to lose weight.
A beginner shouldn't follow the exact program of someone who has been lifting consistently for ten years.
Someone who can train two days per week needs a different setup than someone who can consistently train five.
Your training should account for your:
Goals. Experience. Schedule. Equipment. Strengths. Weaknesses. Limitations.
That’s why I don't believe there is one “best” workout program.
There is only a program that makes sense for you and what you're trying to accomplish.
You Probably Don’t Need More Exercises
This is where people often make things harder than they need to be.
You don't need 15 exercises every workout.
You don't need a completely different workout every week.
You don't need to leave the gym barely able to walk for the workout to have been effective.
You need enough quality training to stimulate progress, followed by enough recovery to actually adapt to it.
For someone trying to build muscle and strength, that could mean building your workouts around a handful of movements and getting really good at them.
Then we strategically adjust variables like sets, reps, exercise selection, tempo, rest periods, and training intensity as you progress.
Simple doesn't mean ineffective.
Simple with progression is extremely effective.
The Best Program Is Also One You Can Actually Follow
I could write what looks like the greatest 5 day workout program imaginable.
But if you have time to train three days per week, it's a terrible program for you.
Your program needs to fit into your life instead of requiring your entire life to revolve around the gym.
If you have 45 minutes, let's build an effective 45 minute workout.
If you only have dumbbells at home, let's build around dumbbells.
If you have access to a full gym and want to maximize muscle growth, let's take advantage of it.
If you're busy with work and family and can only train twice per week, we can still make those two workouts count.
Consistency beats the perfect plan you can't consistently follow.
Stop Guessing
You don't need to spend another six months wondering whether you're doing enough exercises, too many exercises, enough sets, enough reps, or whether you should completely change your workout again.
Have a goal.
Build a plan around it.
Track your performance.
Progress the plan.
Adjust when necessary.
Repeat.
That's training.
Need Help Building the Plan?
If you know what you want to accomplish but aren't sure how to structure your training, that's exactly what my custom workout programming is designed for.
I'll build your program around your goals, experience, schedule, available equipment, and individual needs so you can walk into every workout knowing exactly what you're supposed to do.
And if you want more than just a program, online coaching gives you the additional accountability, diet coaching and guidance to make adjustments as you progress.
Click the contact tab, and let’s get after it.
Stop guessing. Start training with a purpose.
-Luke Rosato
