7 Reasons Your Workout Isn't Getting You Results | Mind Pump 2010

00:00 7 Reasons Your Workout Isn’t Working.
01:00 #1 - You’re working out too much.
06:55 #2 - You’re not doing enough.
13:13 #3 - Your workout is stale.
15:57 #4 - You’re not consistent.
19:17 #5 - Your diet isn’t productive.
23:00 #6 - Your sleep isn’t productive.
26:04 #7 - Hormones are not balanced.
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Mind Pump #1142: Nine Signs You Are Overtraining
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Mind Pump #1522: How To Stay Consistent With Your Diet & Workout
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Mind Pump #1830: Five Steps To Determine Your Ideal Caloric Intake
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Mind Pump #1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss
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[@heathercooper6873]

I did 2 pull-ups! I'm 49. I've been lifting for 20 years. I was overtraining, under recovering and not making ANY strength gains. I found MindPump last year and ran Anabolic last winter. All of my pullups were assisted. I have never been able to do one. I'm I week 3 of performance now. My husband is "the man" in the gym. There was a new couple trying to figure out the assisted pull-up on Sunday. He was answering their questions when I walked up. The girl asked me to help her understand what she should feel and proper form. I put the assist platform down to show her negatives....I pulled myself up. I couldn't believe how easy it felt so I did one more! I am SOLD. You guys have taught me so much. I had no idea how strong I had become in just a few months. I'm still smiling about my accidental pull-ups!

[@moniqueclark2116]

Truth. Sleep is so under rated.

[@fullgrownjones]

I’m 65, have been consistent for 7 yrs. definitely game changing.!

[@paulbenham12]

100% best fitness podcast in the world!! No BS included

[@futiak3878]

As an old listener, this content is clearly what I need to re-evaluate my workout and diet. Thanks for making pure gold information guys

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

[@erickaumentado8206]

Consistency is something that I really struggled with. Listening to you guys for 1 year now, I’ve never been more consistent with my programs. Discipline will take you places motivation can’t! Thanks fellas!

[@MindPumpShow]

You got this!

[@andreaspivet-marsh6650]

I love the sound of Adam breathing in the mic

[@Dream-cf3go]

It never ceases to amaze me that Sal's lats are so monster you can see them from a front angle view when he's sitting down during the podcasts

[@stormrhode2330]

I'm definitely guilty of #1. Taking a break for me is way harder than a tough workout.

[@MindPumpShow]

👍

[@jessicavanoverbeke6668]

I just started working out trying Caroline Girvan work-out (20 mins). And after 6 sessions I already have sleep disturbances. It feels like I am not able to relax now. I just used some warming gel and it does work relaxing. I hope I can continue at the same pace with this program, I like it.

[@crystaldolan7561]

This is the only channel I’ve been able to find good info on women who want to build muscle! Thanks for all your advice guys! I’ve been listening on a daily since I found this channel. I have recently increased my calories, getting adequate protein, prioritizing sleep, reducing cardio, and taking an extra rest day. It’s come to my realization that I might be over training and over dieting. 😢Hoping to see better results now!! Would love to try one of your programs one of these days! 😊

[@TanyaDee]

A few years ago, I realized that I was overtraining and under eating. It was tough to face that reality and change things up. My ultimate goal is health and vitality so I knew I needed to those change habits. Now, I'm always encouraging others to train properly and I see so many over-doing it. (Of course, I don't give unsolicited advice!) I appreciate Mind pump for the science behind proper training. I decided to begin this year with a bulk and to work on strength. I'm excited for where this will lead. I'm hoping to to build muscle in a healthy way. 💪

[@sstein4777]

Proud to be the first commenter. Another lesson and example of excercise viewed as a way to improve quality of life. Especially presented by people who have the class to politely disagree when necessary, showing how diversity of opinions enrich us all

[@kristjanzalokar6382]

I'm a 21 years old calisthenics athlete and I have learned more from you guys about training and diet than from my own idols. Thank you for your amazing content, you guys are the best!

[@AaronMunt]

Working out to much would definitely be my biggest problem! So hard not to do more!

[@TheRealRealOK]

Consistency and sleep are my biggest issues for sure.

[@colinprofitt3943]

Guys, I’m on board with almost everything you say, and I love the results I have gotten from your programs. However, here is a suggestion, you guys recommend walking after each meal, how about, for folks that still have a “9 to 5” walking on their morning break, their lunch break, and their afternoon break. KEEP YOUR CONTENT COMING, THANKS.

[@nicoleanagnostou7719]

Walk when you can. We have to take these suggestions and tailor them to our life 🎉

[@armin7855]

Love the content. Never stop guys

[@amanda-cct]

Y’all inspire me and ensure I’m building progressive overload into my workouts. I love building my programs and this gives me the push to not get stagnant

[@stevensobers718]

Love how you guys discuss interesting topics not always agreeing, but learning from each other. Seems genuine, relatable, and makes fitness fun again.

[@timmadden7918]

Great information, currently working in a gym as PT so always looking to better my coaching

[@mattsudweeks5704]

Great to hear. I was feeling burned out and really busy at work. To keep up with sleep I dropped down to 2-3 days working out a week, for about 3 weeks, and noticed I was getting stronger. I was beating myself up for not making it 4-5 times a week but for my schedule and stress seems like I needed to dial it back a bit. Feeling better about the adjustment!

[@samtimmistroy]

Saw the most dramatic improvements to my body ever since finding you guys 12 months ago, appreciate all the content ❤

[@JohnnyHinojosa007]

Thanks guys

[@matttuttle6425]

More solid advice! The information you guys pump out (no pun intended) is something I find myself retaining and thus incorporating into my fitness plan! My overall outlook is now layered with so much great advice from you all! Thank you!

[@GrowingThroughItAll]

Sleep is my biggest challenge. Most of January I was pretty good, average 6.5-7.5 hrs each night (an improvement) The past week I’ve allowed other things to get in the way and have only been getting 5.5-6.5 and I can tell a huge difference in my motivation, appetite and strength. So easy to forget the impact proper sleep or lack of it has on how well we feel. Thank you for the reminder to start working back towards that 8 hr a night goal!

[@isaacsmith9981]

Yeah, this is something not talked about enough. Yesterday, i could barely lift 30 pounds under my max bench because I’ve trained so hard this week & underslept

[@sethmiller9589]

Love this episode. Learning how to read the body and adapting accordingly is the best thing a person can do.

[@elijah3789]

Absolutely love you guys and can’t thank you enough for the amazing content

[@jenniferbuckley9796]

Love your content! I'm a 50 yo female and just starting to add weight training into my exercise routine. I listen to you when I am working out and I always learn something new!! Thank you!

[@luigisantos]

I have been watching your videos for over a year now and you guys have changed the way I look at fitness and working out. Have seen tremendous results from applying what I watched from your videos. Keep it up guys. Can't wait for the next videos!

[@annettefowler4704]

Thank you so much 😁 ❤

[@jonathan21151]

Sleep is number one. Without sleep your shit out of luck. I currently don’t sleep well, maybe 5 hrs at most and I notice my body takes twice as long to recover. I’m currently in my early 40s and the last year had to come to terms with this

[@michaelwilson8352]

30 minute info nugget was a nice change of pace. I really enjoy the normal length and longer episodes, but these more “bite sized”, focused episodes are really cool too.

[@stevebracken225]

Good reminders. Excellent knowledge guys👍

[@londonwilkins5052]

Thank you so much for this episode! I've been watching your videos for about 3 months now and I appreciate the great advice that you always give. I'm currently experiencing the challenge of eating clean, training regularly, and not seeing any changes in my body fat percentage or body composition. I'm definitely going to try increasing my protein intake to see if that helps!

[@pfedd00]

Love the show and content.

[@viktoriamidtmoen7692]

Always great tips! Keep it up

[@Malfono297]

Simply the best

[@killianhughes2385]

Love this show. So informative💪💪

[@bradleypotjer2670]

A solid self evaluation of your workout without getting into the minutiae. Thanks guys!

[@julieheadings]

Sharing this with my fitness group as I'm sure your words of wisdom will resonate with some of them as they do with me.

[@eric_martindale1711]

Even when you find these gems of truth, it may be the hardest to adjust to that system that gave us a measure of success. We tighten our grip on “the old way” as gets the gains get harder and harder to find. As I started watching this channel, embracing the incredible knowledge here, I found my white-knuckle grip on many years of habits very hard to break.

[@MartinV.]

Mind Pump Yeah Dude!!

[@sarahhayes7881]

Love your content. It's a little bit of everything. Have an amazing day

[@ambermulder1866]

These are all a great reminder. I definitely overtrain, it is a hard habit to break as a former cardio queen.

[@vanjamilosevic6937]

Great video, so useful information!💪

[@davidjarzynka4760]

I've only been back in the game for about 5 weeks after a 4 year hiatus. It's great to keep this stuff in the data bank when these noob gains slow down or if I begin to plateau a couple of months down the road! Great content!

[@peggygordon5026]

This speaks to me! I knew I had to do something different, now I know what to do. Thank you

[@outpost31737]

I change my work out every eight weeks although it's not always a radical change just a few tweaks here and there. Working on my mobility as well which is just as important.

[@lanigarcia1376]

Frequency is my biggest problem. I am currently doing the 15 minute program from you guys and I am loving it!

[@WaqarDepp]

What exercises do you do per session, could you give an example? Thanks.

[@MadamAngelique]

I’m not consistent during the week of my period. My cramps are so bad, I can barely function. It doesn’t help that cravings kick in and I overdo it on the carbs. Then for 3 weeks, I’m good.

[@TheRhessel]

I love what you guys have to say about balance and mobility. I was overtraining before without realizing it. I started listening to your podcast a while ago but wasn’t ready to use your concepts yet. I backed off the frequency resistance training and stopped jogging in favor of walking. Muscle is coming back with much fewer days of training along with eating enough calories. Per your advice I’ve been eating more to fuel my workouts, gaining muscle and burning fat in the process with ease! 14 pounds fat lost and 6 pounds of lean mass. I started MAPS performance and I’m really looking into MAPS prime. I have abused my body and scoffed at the idea of “mobility” in the past. Your focus on wellness and aesthetics has really helped me focus on what’s important and how to feel good while achieving athleticism. Thanks for being real. Keep making great content! 👊

[@garagegymgranny1965]

Great list😊you guys kill it every day

[@emotionalignition]

Great episode. I'm trying to stay in the optimal ranges, progressive overload, keep my diet in check. I found switching up the workouts every few months has been very beneficial

[@flowt_rebounding]

Your episode topics always seem like you were reading my mind…love the show

[@yiseldossantos5342]

Great show ! #bestpodcastever! ❤❤❤

[@julielyons3899]

Love this guys! I’ve always subscribed to the eat less, workout more school of thought if you are not seeing results. Unfortunately it doesn’t work long term. Thanks for sharing what works.

[@rtrev8197]

Hi guys, I've been watching your show since last spring and have been enjoying learning form you all. I've been into fitness for a long time but have become increasingly weak over the years looking to get stronger again-Especially after having my sixth baby this year. Thanks for all you do!

[@MindPumpShow]

Thanks for listening!

[@Bowfisher6363]

Overtraining mixed with under eating is something i had to come to realize. I’ve been “skinny fat” for a while. Once i started a different routine that literally seemed easy, my gains started to show.

[@rubenvaldez238]

Wow, this episode is so informative!🤯

[@wakawaka1976]

Let the gains begin!

[@Rhino6792]

Great info gentlemen! I would agree that sleep may have the greatest impact of all the points you talked about!

[@adamgonzalez9642]

Morning mind pump brothers! Have a blessed day 💪🏼👊🏼🙏🏼

[@honzordr8517]

I am getting results because I am running Anabolic to build muscle and reverse dieting to get my metabolism burning my excess fat. It is starting to mess with me because I am slightly gaining weight and looking better. But I am sticking with Adam's advice that is the desired outcome of a reverse diet. I am glad I have Mind Pump in my corner for this. I can't wait to run my first mini-cut this week.

[@jonnyharding3646]

It's like you guys plan your episodes based on what questions I have. Been getting some elbow pain lately when I work out. Maybe starting to over-train a bit. Thanks, as always.

[@sidneymae8600]

Onto Phase III of Anabolic and I am now 4.5 months Post Partum. Seeing amazing results and taking in all the tips (and ChatGPT knowledge) one episode at a time!

[@MindPumpShow]

Amazing!

[@thisizrad6669]

WOW So do I win all the workout plans 😁 thank you guys

[@IgorMikeshin]

Why haven't I discovered you guys earlier! Correcting my mistakes and programming on the go. Hi from Finland!

[@SwiftySanders]

I’m definitely trying to get better results. Great tips guys.. Also I love the podcast and picked up the bundle of three a few weeks back. I think diet is the hardest for me… I’m curious about incorporating Body Building poses as a post workout. I am not trying to be competitive I just want to learn how to pose and I think I could benefit from it.

[@Sshady_02]

I learned so much from these guys, they helped me so much in my fitness goals and educated me about nutrition and training. Thank you guys so much! Keep up with this amazing work 💪

[@MindPumpShow]

Our pleasure!

[@AdamEke]

I really struggle with Point 1, I find that a large part of my daily workout is for mental health/clarity as much as physical health (I do need to take on board your comments about allow sufficient rest - I just really struggle with it) … appreciate the insights on how to continue to find this balance.

[@willdavis7254]

If your goal is mental health, then recovery isn't necessary.

[@frankd8774]

This was an excellent talk. And I saying that not really wanting your aesthetic program. But there were a lot of great thoughts in here of things to look out for. I like that you guys don’t promise overnight success that a lot of people do to try and gain a following.

[@Game7Mode]

A bit overtraining now and again isn't a bad thing. It can condition the body to handle greater stress and help avoid adaptation.

[@flippinstoop1125]

weight training to me is so much common sense that its almost too simple ive trained for 18 years and my opinion is the most valuable weight in the gym is the 2.5lb chip!!!! The muscle at least mine doesnt need 20-45lb load improvements the 2.5lb chip is the most overlooked weight in the gym and the most important in my eyes

[@gz9364]

Boils down to: 1. consistency 2. sufficient intensity 3. appropriate volume given that intensity 4. progression in terms of challenge and variety 5. capacity to recover in terms of sleep, hormones, diet, etc.

[@fit2yougolf926]

I found your channel after coming back to more serious body building later in life (I'm in my late 50's). I really get a lot from your content. Please put me in for the MAPS giveaway!

[@huckjunoy]

Guilty for the first reason, fitness fanatic. I've switch for less time workouts and I'm surprised how it has give better results! Now working on the fear to eat more hope it would help on sleep and hormones. The seven reasons you have talked can be connected some ways.

[@BRAO_art]

Let’s make this KZbin algorithm bump up mind pump!! 👊🏻💪🏻

[@gnomeoshaves4641]

So much great advice is such a short episode! I'm the 1st to admit my issue is consistency. I am pretty good at keeping my diet in order, plenty of protein. I was really good before covid, doing a Bodyweight program. But unfortunately I didn't keep up with it during the pandemic and I've been trying to pay catch up every since. I travel for my job and sometimes it's last minute and that hasn't helped. Speaking of travel, a MAPS Calisthenics program is what the Dr ordered 😁

[@atimkoknits]

Love listening to you all! Also I was greatly amused becauseomething about the camera angle and the plant behind Justin made him look like he had some long funky hair!

[@2sprint0536]

Habits is the hardest for me to overcome. Im better but not where I need to be just yet

[@willdavis7254]

Diet is #1 by far.

[@BetonMischa2111]

Haven't been seeing the progress I would've liked these past few years. Basically been in the same place all this time. I've never had the best sleep and it has gotten a lot worse over the past few years up to a point were I haven't been able to function at all recently. Been to a lot of doctors. Nobody had a solution until I read something somewhere about sleep apnea. Had it checked out in a sleep lab and got diagnosed with it. Now I am really looking forward to receiving my CPAP machine, hopefully this week already so I can start getting my life back and making gains again.

[@michaelschiller9570]

Wish my body fat was half off.... thx for the quality content guys :-)

[@Rainul91]

Consistency beats virtually everything. Compound Effect

[@farhanhussain_]

As long as you are progressing on the exercises in terms of reps or weight on the bar, don't alter the modalities of the training. Right now it is going in line with your body.

[@zignimus5334]

I started lifting for mental health improvement and I got that, now I'm hitting a wall where I can't stop drinking alcohol on my days off from work, I work 14 on 7 off so for 7 days I ruin all the progress I made during my 14 work days.

[@outpost31737]

Developed a bloody shoulder injury, not allowed to isolate my shoulders for ten days. I am super p***ed off! :(

[@TocoaPuffs]

I think I did number 1 for a while. I would go to failure on every set for every exercise. It was not fun, I did it for years. I settle down a little bit and now I'm getting bigger

[@jacoblogmet]

Boom

[@shannonlogue-chrysalisfitn8572]

I would say that 9 out of 10 of my training clients come in with a goal to lose weight and build muscle. Both. And I find that 9 out of 10 of those clients undereat. It is quite common that I have to start them on a reverse diet to gradually build calories and metabolism before we even consider getting into a calorie deficit for strategic fat loss. Clockwork.

[@jonathnCor]

real

[@nathandodd4134]

Body building, banter and conspiracy theory's. Genuinely love the show lads keep it up 👍

[@DjHassanA]

Guys can you please tell me if Sermorelin is beneficial or any kind of peptide? Otherwise make a podcast about it aswell

[@justmonique82]

What is the link to the vid on 9 ways for progressive overload?

[@NickKarpiuk]

For me, working out too much is absolutely true

[@stolts34]

Question: For the past few years, I've done a half hour to hour workout of push-ups, pull ups and squats (different weight of med balls or sand bag) consistently. I would change the order I do them or do a set of each and then repeat. I'd change the positions or grips for the push ups and pull ups. I felt this was enough change to continue adaptation. Is it?

[@robstr12]

measure grip strength to reckon recovery

[@kingking-mo7tc]

Between diet sleep and hormones (can't be sure about hormones just a hunch) are holding me back. Diet is probably biggest colpret. I did recently change my workouts to a more higher rep style instead of my favorite brute strength

[@markwhite6782]

I work out every other day for 1&1/2 hours. Had very good results the first year but the last year I have noticed no gains. I'm wondering if it's my diet because I fast 18 hours every day. I drink 2 protein shakes at noon and 5:00 to keep the protein level up but I don't eat very much. I'm definitely getting stronger but show no hypertrophy at all.