Reason #1 why you aren’t seeing progress in the gym + in the mirror. You’ve been doing what everyone else does. 4 sets of 8 reps. You take the first 3 sets as gradual warm ups until your final set which 99% of you can do at least 12 reps of the weight. You aren’t pushing the intensity high enough. The fix? 1-2 warm up sets. Get loose. Get the blood flowing. Then pick a heavy weight you can do 6-8 reps. The 8th rep must be your absolute final rep left in the tank or else the weight you chose was too light. Rest 2-3 minutes. Then drop the weight 10-15% and hit 8-10 reps. Again, go till near failure. If you can do more than 8-10 reps, you better do more. The next week try and add 2.5-5 lbs from the heaviest set you did the prior week. This is progressive overload. This is what forces adaptation. #fitness #gymmotivation #gymtips #trainingadvice #progressiveoverload