training program


Not Seeing Results from your Training Program? Here's Why


Written by Matt Stuhmcke

Eat Run Lift's strength training & female fitness coach. Matt is available as a specialist trainer both in studio and online.
Learn more about Matt here>


How many times have you decided to start working out, then given up because you didn’t get the results you wanted?

Here is the hard truth about why it happens.

1. You don’t really have a program!

It’s all well and good to head into the gym, set up at home or in the park and do a workout. If that's what you’re doing then well done, I am already proud of you! But how much are you really getting out of just doing what you feel like on the day, are you progressing? 

If you are training already, you probably want it all. You want to lose weight and maybe see some abs, get stronger and lift some heavy weights... all at the same time. It's definitely possible, but it's not going to happen without some forethought. How does one workout affect the next? Is my focus on cardio affecting my strength training or vice versa? And at the end of the day, how does everything I do affect my ultimate goal?

Which brings me to my next point...

2. You don’t actually have a goal!

Now this one seems obvious, but you would be surprised how many people I talk to don't have a specific goal they want to work towards. Focus on the word specific in that sentence. Saying your goal is something like “be healthy”, “lose weight” or “get stronger” is a good start, but you need to go further and think about specifics.

The key to a successful training program is creating an achievable and specific goal. Anyone can “lose weight’ or ‘get stronger’, but how much weight exactly?  Where do you want be stronger? Do you want to barbell squat your bodyweight, do a set of chin ups un-assisted or be able to do push-ups from your feet. These are all specific and measurable goals, but it's not just down to that, you need to think about when, or how quickly, you want to achieve your goal. Maybe you want to look amazing in the outfit for your best friends birthday, or have an awesome summer body. Whatever the reason may be, having a date set out will provide you that extra push to achieve the goal.

By creating a specific goal, and a specific time frame, you can customise any training program to get you there as quickly and efficiently as possible. This brings us to number 3 on the list….

3. You’re scared of pushing yourself.

I’ll be the first to admit that training can be scary. Some people might be scared of the weights, for others it’s a fear of failure. Regardless of your fear, learning to embrace, and push past it will be the best thing you can do to ensure you improve in your training. There are many different strategies to overcoming your fear, whether it's a daily reminder of your goals on your phone or a note on your mirror so it's the first thing you see in the morning. Any reminder that keeps the ‘WHY’ in the forefront of your mind will be your most powerful tool.

Everyone has fear, and each person deals with it in their own way. Just don’t let it stop you. If you can accept the fear for what it is…an emotion, and continue to work towards your goals, then you will overcome it; you will beat it.

4. You don’t have the right knowledge or motivation.

You have set your goal, you know where you want to finish, but you don’t know how to get there. So you keep doing the same things. You need some extra knowledge and motivation to help you get there. You're lucky though, the world we live in today means that information is literally in your pocket all day. You can check out different resources like blogs, journal articles, “how to” videos or get the help of the people putting that information out there.

This is exactly why we designed our Eat Run Lift online coaching system – a tailored program from a fitness specialist that you can trust (I am one of the Eat Run Lift specialists offering online coaching, you can email me directly through here if you'd like to learn more). An online coach will create a program to suit your goals and how you like to train, while providing the knowledge to guide you through new exercises and training styles, and keep you on track and motivated. We believe everyone should have access to the same amount of care and commitment when it comes to their health and fitness. We’re here to help you to overcome any limitation, any obstacle that has been holding you back. Your trainer should feel more like a coach, a mentor, a friend - someone who takes time to take into account your health, your fitness and your lifestyle. Your biggest commitment in life should be your health and fitness, so you should feel certain that your coach is there for you, with all the same service you would experience at our Brisbane studio.


Are You Addicted To The Gym? The Risks of Overtraining


The more we train the more muscle we will build right? That’s the common misconception I get from a lot of people who ask me about their programs and training schedules. Little do they know that what they are doing is in fact causing them more harm than good.

 Let me introduce you to a thing called the “Supercompensation Phase”. No, its not some sort of superannuation scheme from the government giving you money back, although I wish it was, but the periodical time lime in which it takes for your muscles to full recover and grow.

 Unless you are using Anabolic Steroids or any other PEDs your recovery time on a particular muscle is between 4&7 days (depending on the severity of your workout). If your session was too light/easy it can be short-lived and recovery will be quick but you will gain minimal results, if the session is too long or hard or overdone the recovery can take longer than the appropriate time recommended before you next train that same muscle group, so make sure your sessions are efficient.

When it comes to planning your training program be sure to make a note if you are training the same muscle group at the same intensity in such a short amount of time. This can lead to muscle strain and damage. So let's say you did chest on Monday and you did 3 reps of 100kg etc and then then you do a similar program on Wednesday doing 3 reps of 100kg again on chest, this is not enough time for your to recover, you need a minimum of 4 days and considering this is heavy it's more likely that you would actually need 5 days to fully recovery. By training the same muscle group too much in a short period of time you are stopping your body from building back up and having fully formed muscles, it’s like building a sand castle halfway and knocking it down and rebuilding it again! I'll see if Rachel can make a graph for  me :D.  Your body treats this an injury and you wouldn't go and train on an injury half way through it's repair phase... maybe you would if you are stupid.

Click on the image to open a larger version

So what does this mean to you and planning your program? Well depending on the amount of times you go to the gym and train means you can train the same muscle group twice but in a different rep range. This is for those people who don’t like doing cardio and would rather do weights again and are bored and don’t want to split their sessions up in to so many different isolated muscle groups.

Here is an example:
You train 3 days a week usually.
Monday- Push (Chest/Tris/Shoulders)
Wednesday – Legs
Friday – Pull (Back/Bis)
And all of these days you for something pretty intense hard and working any where from 60%-90%

Recovery time can be from 4-5 days

 So if you want to train again, let's add in another 3 days to the program and do them at 50% of what you do in any of your work sets.

Monday - Push (Chest/Tris/Shoulders)
Tuesday – Back (50%)

Wednesday – Legs

Thursday - Push(50%)

Friday – Pull (Back/Bis)

Saturday – Legs (50%)

Sunday - REST

 This way we are giving the body enough time to recovery and then train again lightly to promote a little bit more muscle growth without overstepping the limits of the compensation phase.

Hope this helps!

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