🏋️‍♂️ 6 mistakes killing your gains

Author

Ricky Goodrich
February 07, 2024

Today’s newsletter is presented by MAJOR FITNESS. If you purchase the new all-in-one Spirit B52 now, you’ll get a free accessories gift box. Head here to learn more.

Here’s everything you need to know for this edition:

  • The best exercises for your body type

  • Six reasons you aren’t progressing in the gym

  • The glute-building tips from Kristi O'Connell

Exercise Tips

Body by Type

Credit: VGstockstudio / Shutterstock

No matter how hard you try, you’re probably stuck with the length of your arms and legs as currently constructed. With that in mind, it’s time to learn the best exercises for your body type.

The squat is a great example of this need for proper exercise selection; limb and torso length change the balance point of the load, requiring you to shift it around to find your optimal (i.e., back squat vs. front squat vs. Zerchers, etc.). This same attention to detail, spread across the entire panoply of lifting, can help you lift more weight and put more pressure on the desired muscles. Remember, what you can measure, you can change.

From Our Sponsor

Fall in Love With Your Home Gym Again This Valentine’s Day

Get rid of the clutter and transform your home gym with just one piece of equipment. The Spirit B52 includes:

  • Power Rack

  • Smith Machine

  • Cable Pulley System

  • Multi-Grip Pull-up Bar

  • 360° Landmine

All in one sleek unit.

The Spirit B52 supports over 80 movements, targeting every muscle group so you can get a full workout no matter what space you have available.

Purchase the new Spirit B52 and get a free Valentine's Day Gift (min. $80 value).

Training

Pilgrim’s (Gym) Progress

Credit: @SouthPark / Giphy

It’s about that time of year when people start to think, “Yeah, those New Year’s goals I set are, um, like, hard.” Even seasoned members of the Iron Tribe can get frustrated when they feel like their efforts are being wasted when the gainz go through a slow-down.

Worry not, gentle lifter. We compiled six surprising reasons why you aren’t making the progress you desire and found ways to get you back on track.

For starters, you might diligently track your workouts in a notebook, but the majority of the world isn’t so dedicated when it comes to their sleep. It’s easy to forget that rest and recovery are the two fundamental pillars of progression. Without them, you’re left with a sweaty pile of gym clothes thrown over your bathroom door with nothing tangible to show for them.

Sleep is just one area where you may be lagging behind. So get your mind right, hunt down the supervillain causing you to miss out on your goals, and get back to making progress.

Workouts

Glutes for Days

Credit: Kristi Eramo O'Connell / YouTube

Multiple-time CrossFit Games athlete Kristi O’Connell knows that her posterior chain is the key to unlocking her body’s ability to produce maximum power. Rather than leave it to chance, follow her lead and do her six favorite exercises for strong glutes.

Glossing over the list, you will see the Bulgarian split squat, everyone’s favorite reason to leave the gym in a panic, along with staples like the RDL and the hip extension. O’Connell blasts her glutes hard with serious weights in large ranges of motion. If you want to move more weight, you’re going to need stronger glutes, so get up off your back, grab some weights, and follow along.

From Our Sponsor

Tired of costly job platforms and lackluster candidates? BarbellJobs is your key to unlocking a pool of quality professionals. With thousands of job seekers and an extensive network, they connect you to the talent your gym deserves.

  • Effortless Process: Post unlimited jobs with our VIP Monthly membership or choose a single listing.

  • Guaranteed Quality: Not satisfied? They'll work with you until you find the perfect match.

  • Proven Success: Join their proven roster of gym owners who found ideal candidates in weeks.

Choose BarbellJobs and start seeing real results in your hiring journey.

Everything Else

Might as Well Jump

Credit: BarBend