Many lifters fall into the trap of “mass fitness psychosis,” where they become obsessed with the latest training methods and programming, thinking it will magically transform their results. However, disappointing results in the gym are often due to poor work ethic rather than sub-optimal programming. The most impactful variable in your training approach is your work ethic, which is often underappreciated. Successful strength and physique athletes share a common trait of having a strong work ethic. So, before you overhaul your training methods, honestly evaluate your work ethic and make the necessary adjustments.
Physical therapy and recovery modalities are often disguised as rest. While low back pain affects a large percentage of the population, most cases resolve within 30 days, regardless of the treatment approach. Rest is an essential component of recovery, allowing sufficient time for the injury to heal. It is important to be patient and abstain from constantly testing the injury site. Rest should not be underestimated as a valuable recovery method when the cost is low and the potential benefit is unknown.
Blaming poor food choices for health problems is often misguided. It is more accurate to attribute these problems to excessive eating. While some foods are healthier than others, the overall impact on your health is determined by your total calorie intake and body weight. Consuming excessive calories, even from “bad” foods, is the primary issue. Maintaining an appropriate calorie intake and optimal body weight is key to overall health. The quality of specific foods matters less when you have control over your total calorie consumption.
Unstable “stabilization” exercises are often overrated and ineffective. The primary adaptations from resistance training require high muscular tension, which is compromised when performing exercises in an unstable manner. While there may be some context for unstable exercises in physical therapy, most lifters benefit more from stable exercises that allow them to create optimal muscular tension.
Accusing others of cheating is a common excuse for poor progress. Some lifters attribute the success of others to drug use, while belittling those who are less successful. However, fairness does not exist in the gym. Rather than focusing on the actions of others, it is more productive to concentrate on your own behaviors and put in consistent, hard work. Cheating may occur, but it is beyond your control, so it is best to focus on your own journey and let the results speak for themselves.
