Hey guys, this is Mitko and today I want to talk about how guys often don’t see immediate results in the gym and as a result they get discouraged and quit, never having put in the work necessary to build a great body.

The Newbie Phase

Gym-NewbieWhat happens is that as newbies we enter the gym with high expectations (usually even unrealistic expectations) about what we’re going to achieve in the next few months.

In the beginning it all goes according to plan: we’re getting stronger and adding more weight to the bar every workout, we’re building muscle and we weight more every week, we see fast improvements in our physique, and life is great.

We even get a bit greedy:

I remember when I first started going to the gym I was doing Stronglifts 5×5.

Under that program, what you do is you start with the bar and you add 5.5 pounds to the bar every workout.

And indeed in 2 months I was squatting 175 pounds.

So I foolishly assumed that I’d be able to keep this linear progression going until I was squatting over 900 pounds a year later.

I was 16 at the time…

Obviously, that didn’t quite work out the way I’d planned it.

What happened was I maxed out my newbie gains after my 3rd month of training and progress slowed down and I entered what I call “The Grind” phase…

The Grind

Progress Curve
The point at which you max out your newbie gains signifies your entrance into The Grind where more and more practice/experience returns less and less results.

It’s the same with any skill, really – after a certain point you face diminishing returns.

And when guys reach this point, they freak out.

Why? Because they stop seeing immediate results.

They’re still hitting the gym but the weights are getting heavy for them, they reach plateaus on their lifts and the weight on the scale isn’t going up as it used to.

It’s stagnation.

And since their main driving force until now has been seeing those immediate returns on their “investment”, now that they’re stripped of them, they lose motivation and quit.

What these guys fail to realise is that progress is not linear.

There are ups and downs, there are plateaus and stagnation…

If you’re comparing your current situation with your situation from a week ago, you’d come to the conclusion that you’re making no progress at all!

What you have to realise though, is that you ARE making progress, it’s just that it’s hardly visible when you’re up close.

To see your progress, what you have to do is take larger chunks of time.

If you were to take a photo of yourself today and compare it with one from yesterday, it would seem you’re exactly the same!

But if you were to compare the same photo to a photo of you from 3 or 6 months ago, the progress would be obvious, provided you’ve been putting in the work.

The myth of overnight success

Supplement companies would love you to believe that you could just take their magic pills and wake up jacked the next morning.

Sadly, real life doesn’t work like that.

There are no shortcuts to success.

Depending on where you’re at, it might take you years of effort to achieve your dream physique.

And that’s ok.

You have to accept and embrace The Grind if you’re to be successful in achieving your goals.

And you also have to realise that…

It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard is what makes it great.

– Tom Hanks, A League of Their Own

The importance of patience and process orientation

cause and effectYour way out of this rut is to realise that it’s going to take a considerable amount of time and effort, and you have to focus on the process instead of focusing on the results.

If you’re hitting the gym 3-4 times a week consistently… if you’re pushing yourself when you’re there… if you’re on top of your nutrition… then the results are inevitable.

You have to realise that in a sense, results in the gym (and in life) are not a choice.

If you provide sufficient stimulus for your body to grow (through training) and if you provide it with the nutrition and recovery it needs, it WILL grow.

It’s simple cause and effect.

In conclusion:

If you’re past the newbie phase, you’ve entered The Grind and you feel like you’re not making much progress, realise that you have to take larger chunks of time to reveal it and also realise that if you focus on the process and put in the work, success is virtually inevitable.

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