We all know a person who trains regularly and eats healthy, but is still frustrated by their lack of results. These people often experience a lack of motivation and will quit the gym after a certain time, thinking that this sort of exercise just isn’t right for them. If you think you’re doing everything right but still don’t see any satisfactory results – this post is for you. Give it a read and follow the advice.


In general, a lack of results is most often related to lack of commitment or a lack of knowledge. Although nowadays we all have access to so many sources of information, we often choose to listen to the easiest / most accessible ones, without necessarily looking at how reliable they are. There may even be times where we think that we’re doing something right, when in fact we’re making simple mistakes based on unreliable information from underqualified people.


This post will present several basic mistakes and what you can do to avoid them. This will help you progress in your training.


1. No warm-up


A lot of people underestimate the warm-up. They think that if something doesn’t build muscles, then it’s not worth doing.


Firstly – not warming-up greatly increases your risk of injury, and these can put you out of any sports or trainings for a seriously long time.


Secondly – warming-up before training with 20-35% of our maximum/target weight helps build the right motor patterns. As research shows, in the long run this allows us to lift heavier weights – which directly leads to greater muscle growth.


So, one could say that a warm-up does help build muscles and avoid injuries.


2. Too light or too heavy weights


People in the fitness clubs often have problems with adjusting/selecting the right weights for exercises to match with their aims and goals.


Recommended range of repetitions according to our aim:

1. 1-5 repetitions – mainly for building strength
2. 5-8 repetitions – for building strength and muscle hypertrophy (growth)
3. 8-12 repetitions – the most optimal for building muscle hypertrophy
4. 12-15 repetitions – for building muscle hypertrophy and muscle endurance
5. 15 and more repetitions – mainly for building muscle endurance.


In order to build as much muscle mass as possible, we should definitely focus on strength and muscle hypertrophy.
Therefore, it is best to avoid the rep range responsible for endurance, as it does not affect muscle growth as much.


Strength gives you the ability to lift more, which is associated with greater weight in the most hypertrophic range of repetitions.


In conclusion – for men who are interested in building muscle mass the recommended range of repetitions would be (1-5), (5-8) and (8-12).

Women respond better to higher ranges of repetitions, so we would recommend (5-8), (8-12), and (12-15).


3. No stretching

We already know that warm-ups are important, but what about stretching?


Stretching can be divided into two types:


Dynamic Stretching – a warm-up in other words. It has nothing to do with the type of stretching we usually think of. As mentioned above, warming-up by increasing the flexibility of joints, ligaments and muscle tissue helps avoid injury and indirectly affects muscle growth.


Static Stretching – this is a form of stretching that we should do after workouts. Static stretching consists of static exercises that calm the body.


Why should static stretching only be done only after trainings?


Performing static exercises before working out may:
• make it difficult for your muscles to perform dynamic work
• lead to muscle anesthesia – our muscles may not inform us about pain or injury
• damage muscle fibers


The advantages of static stretching:


A major advantage of static stretching – which often convinces many people to actually perform it – is that by stretching a certain muscle, we can build up more muscle fibers; which is associated with greater muscle mass.


There are many people with a problematic muscle group which grows disproportionately slower to other muscles. If the person begins to stretch it, then after some time this problematic muscle group will begin to grow proportionally with the rest of their muscles.

In conclusion – warm-ups and stretching are key elements of our trainings. They help avoid injuries, but also indirectly affect muscle growth.


It is also important to plan the repetition range of your exercises according to your training goals. This is really important! You could spend years exercising with repetitions that do not match your goals and get no effects.

Remember, don’t just train hard – train smart!