If you have been trying build your body with little results to show for it, maybe you need to change this in your regular routine. It’s a good time to evaluate your processes from every angle to find out what’s lacking and what can be done to bridge the gap. You can often accelerate the pace of progress by introducing small but effective tweaks to the current regimen. Get the fundamentals right and you have a great base for success. Then you can add a few things here and there to boost your gains safely.
Maintain a Training Log
A good example would be to create a training log if don’t have one already. Make a note of the things that you do in the gym every session. Note the types of exercises that you do, the weights that you use, and the reps that you have been able to complete. This allows you to see your progression through time. It’s easier to look back and check what caused an injury. If a particular block worked well, you can replicate the training for your next cycle and compare how you feel. You have a road map to success that you can follow even after you have fallen by the wayside.
Another thing that you can do is to train with consistency. This means clearing your schedule so that you can actually go to the gym when you need to. Life has a way of messing up our plans. The schedule needs to be as isolated from distractions as possible, such as very early in the day while everyone else is asleep or late at night before going to bed. Others use their lunch time or hit the gym right after work. They find facilities near their office or their home to prevent excuses. They are also careful not to over-exert themselves in one session as this would lead them too sore for the next.
Vary the Stimuli
The body is great at adapting to stimuli. Do something often and it will reconfigure itself to handle the situation. If you do an exercise, you will be sore for a few days then it will eventually feel easy. To develop further, you cannot keep doing one thing over and over again. Things have to change to force the body to improve or else you will reach a plateau and stay there. Consider adding more weight, trying new machines, and varying the movements. Consult a personal bodybuilding trainer for advice.