If you're sick of your muscles not growing, you need to read this.
I've asked some of gym members, "what do you struggle with the most?"
I got great feedback, with many feeling they need fine tuning of their workouts.
So this email will answer 3 common gym mistakes I see and offer you some actionable steps to address them.
P.S. If you want to save more time in the gym and do programs that remove guesswork and optimize training outcomes, check out my training hub.
P.P.S. Read previous email versions here.
Bench Press Stuck
The Problem: Your bench press hasn't gone up in months, maybe even longer.
Why It's Happening: Most lifters focus too much on the bench press itself, rather than the muscles that drive a stronger press. Weak triceps and an under-developed back are two of the biggest culprits when bench pressing stalls.
The Fix: Add 3-4 weekly sets of close grip bench presses or floor presses for triceps and dumbbell rows or machine rows for lats. Keep the reps moderate (6-12) and push hard with intensity, close to failure. Build the supportive muscles in the bench press and move the bar better.
Example of This Fix in Action: In the Serious Size and Strength program the supportive muscles in the strength lifts are attacked with high volume to address muscle weaknesses, then put back to use with strength specific protocols for the bench.
The Small Arms Curse
The Problem: You train arms and despite your best efforts you are not getting the growth you expected.
Why It's Happening: Most programs don't include enough DIRECT arm volume. Many lifters only train biceps and triceps once a week, maybe twice, with a few sets a session.
The Fix: Train biceps and triceps 2-3 times a week, with each session delivery 4-6 total hard effort sets for biceps and triceps (each), bringing your total weekly work set volume to 12-18 sets. Alternate biceps and triceps exercises or pair them up for better efficiency, and make sure to train them some days in the 6-12 rep range, and others in the 15-25. You need to make arms a priority, so training them first in the session is also key.
Example of This Fix in Action: Sneaking in another arm workout to get more weekly volume in doesn't need to take an hour, in fact you can crush your arms in 20 minutes. Here's a go to weekend dumbbell only arm workout I'll do from home.
Deadlifts Send You Spinal
The Problem: You want a stronger deadlift, but every time you train hard your lower back blows up.
Why It's Happening: There is a strong chance you are not setting you back straight or using your hamstrings and glutes to properly lift heavy loads. Over time, the lower back starts doing all the work, and eventually breaks down.
The Fix: Step back from heavy deadlifts, and strengthen the posterior chain with Romanian deadlifts focusing on hamstrings, hip thrusts focusing on glutes, and pause deadlifts focusing on maintaining tension during the pull. Reset and rebuild rather than chasing numbers with bad form.
Example of This Fix in Action: I broke down exactly what I would do programming wise to address a deadlift that is causing you issues and keeping your strength from soaring.
Alright, that wraps up this week's Training Fix!
Thank you for reading and I hope you enjoyed this week's edition.
If you know a fellow lifter who needs help or would enjoy this, send them this email and have them sign up for the newsletter here.
- Mike (@mikejdewar)
P.S. Read previous email versions here
P.P.S. If you want to save more time in the gym and do programs that remove guesswork and optimize training outcomes, check out my training hub