Why Your Bad Form is Costing You Gains

Why Your Bad Form is Costing You Gains

A lot of people either don’t know or underestimate how to perform an exercise properly


But the thing is, if you have bad form, it will cost you some muscle gains over time


This isn’t to say that you will get nothing at all, you still will


But you will miss out on more muscle growth that is guaranteed.


Now multiple factors come into faction when it comes to muscle growth


Things such as you’re your technique, your nutrition, your genetics, your hormones such as testosterone which is derived through nutrition and genetics.


But in terms of how your muscle is activated and how growth occurs, this is derived through your form.


I can only obviously explain so much on here whereas my YouTube channel atozbodyfitness, or my other social media handles can show you through videos.


And this applies anywhere, whether you are at a gym or in person. An exercise should be performed like this to gain maximum contraction.


But what I want to get across here in words is that you want to learn how to do an exercise properly which is the first thing,


Secondly, you want to control our tempo when you are performing an exercise


Move slower when performing an exercise so you can increase time under tension and creating more muscle fiber tearing.


Next is how well you can engage the muscle, your mind-to-muscle connection.


Some of you will be better at this right away and some of you won’t.


Some people find it harder to engage certain body parts while others can engage most off the bat.


So it really differs per person.


But focus on the muscle you want to engage and press through the certain areas for that muscle that will engage it.


Just as an example, if you’re doing a pushup, slow your pace, perform a tempo of 2 – 2, and press through the palm and the fingertips.


You want to imagine you are trying to press your hands through the floor when performing a pushup and focus on your mind on your chest.


Doing this repeatedly over time will engage your chest better and you’ll start to notice it yourself.


Methods like this are done for every body part, some more advanced than others depending on what part of the body you are wanting to engage.


When you really get into the methods of controlling your form and workouts you will gain more muscle over the next months and years compared to if you were just performing the exercise without any focus.


This also isn’t an overnight thing, as anything you do takes time. Putting on muscle takes time.


Genetics and nutrition plus engagement make a difference per person.


But on average someone is going to gain anywhere between 4 to 12lbs of muscle only in their first year.


And afterward, year after year you still gain muscle, but it is generally less and less until you hit your genetic limit.



Again, there are some people out there who are genetically gifted, it happens, they were blessed with a good deck of cards.


But this is roughly what it will take.


So, you can see you’d want to get any edge you can get.


But if you stay consistent for years you can make some impressive gains in all areas of your body.


Just keep going forward and always look to find solutions to your problems and don’t give up.

Disclaimer: Adam is not a doctor nor a nutritionist. This is all from the experience Adam has gained through himself and through schooling. Through his videos, Adam shares his personal and educational experience that he has acquired over the past years of training individuals through fitness and nutrition. Adam would strongly recommend you see your physician before starting or completing any exercise program. You should be in good physical condition to participate in the exercises which are why consulting your physician would be recommended.


As always, I strive to help as much as I can by bringing you fitness education through means of all my social media platforms. My passion for fitness guides me to give people the help they need in whatever way I can. If you have been able to find the information I release helpful then I’m happy I was able to serve you.

Don’t forget to check me out on my other social media handles for the latest and best advice for fitness.


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Action – Consistency - Growth


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