"The definition of insanity is doing the same thing over and over again and expecting different results." – Albert Einstein
Most people in the gym are barely making any progress. Even though it has been months, or even worse, years, they still haven’t changed. They're doing the same workouts, the same routines, and expecting something magical to happen.
In life, you need to see progress to stay motivated. Doesn't matter if it's coding, fitness, or business—if you don’t see results, you’ll eventually lose interest. That’s just how we’re wired.
So, I have mad respect for the people who keep showing up at the gym, even if they’re stuck. At my gym, there are a lot of these people. But the only ones actually making progress, the ones who have legit muscle mass, are—coincidentally—also my friends. And no, I’m not biased. This is just an objective observation.
I talk to almost everyone at the gym (I’m infamous for training my social muscles more than my actual ones, but that’s a story for another day). Because of that, I have a bigger and clearer picture of why some people are making gains while others look the same year after year.
If you're someone who isn’t seeing progress, follow these tips, and I promise you’ll supercharge your fitness results.
Your Form Is Whack
The biggest mistake A LOT of people make is having terrible form. It doesn’t matter if they’ve been working out for years or just started—bad form kills progress.
In fact, people who’ve been working out for years with bad form are in the worst position because they’ve ingrained those bad habits, making them harder to fix.
So, it’s vital to get a grip on proper form as early as possible.
How do you know your form is whack?
If you’re not feeling the correct muscle working during an exercise, your form is off.
People at my gym often ask me for help (probably because I talk to literally everyone), and the first thing they notice after I correct them is that they actually feel the muscle they’re supposed to be training.
How do you fix this?
- Watch YouTube videos of professionals demonstrating the correct form.
- Use gym mirrors to self-correct.
- Hire a personal trainer for a few months to dial in your form.
Fixing your form will make a HUGE difference in your gains.
Hoarding Exercises
Some people think there's a magic exercise—or a secret set of exercises—that will get them jacked fast.
Well, bad news: There isn’t.
If anything, constantly switching to “new” exercises will slow you down. You’ll build no muscle at all because you never master the basics.
Thanks to the internet, people are drowning in information. They consume content from fitness influencers like Jeff Nippard and Mike from Renaissance Periodization, who—while they give great advice—often lead beginners to overthink and second-guess themselves.
I know an older guy at my gym who is a huge Jeff Nippard fan. He follows every piece of advice he gives, making him a walking fitness encyclopedia. But here’s the harsh truth: He’s still weak and looks the same as he did years ago. He never mastered the basics.
My advice?
Stick with the basics for YEARS. I’ve been lifting for over a decade, and I still rely on fundamental exercises. Master those, and you’ll see insane progress.
Your Diet Is Trash
Your diet is arguably the most important part of building muscle. You can train as hard as you want, but if your nutrition is garbage, you won’t see results.
Let’s be real—most people eat like shit. Processed foods are packed with chemicals, calorie labels are often inaccurate, and food companies make sure their products are as calorie-dense (and addictive) as possible.
Social media and mainstream culture glorify gluttony, making it normal to indulge in trash food and acceptable to be out of shape.
High-calorie foods are also the most delicious—because of dopamine. The more calories something has, the more dopamine it releases. That’s why people feel euphoric after eating a big-ass donut.
I could go on a rant for weeks about diet and its effects on health, mental clarity, and even spirituality, but I’ll keep it simple:
How do you fix your diet?
- Eat whole, unprocessed foods.
- Prioritize protein and fiber-rich foods (chicken, broccoli, red meat, tuna, salmon, etc.).
- If you like carbs, eat them—but don’t overdo it.
Personally, I limit carbs despite my Asian roots. They make me bloated and cause unnecessary weight gain. But if they work for you, go for it.
No Plan, No Gains
Let’s say you want to drive to Rome. You hop in your car and just drive in a random direction.
You won’t get there.
That’s how a lot of people approach the gym. They show up, hop from one machine to another, and just guess what they should do.
My advice?
Pick a structured workout plan.
If you need a starting point, go with Push/Pull/Legs (PPL). It’s simple and effective.
Don’t overcomplicate things. Just follow a structured plan that ensures you're hitting each muscle group with enough volume every week.
A structured plan also prevents overthinking and keeps you consistent.
Nothing Matters If You Quit (Or Stay Inconsistent)
Let’s say your form is perfect, and you have the most optimized plan.
But you only stick with fitness for a month, then quit.
Some guy with a subpar plan and bad technique will surpass you in six months—because he’s consistent. And if he improves along the way, he’ll blow past you even faster.
This applies to everything in life: coding, business, relationships, social skills. The biggest rewards come from long-term consistency.
The strongest people in the gym are the ones who have conditioned their muscles over a long period of time.
You have to make fitness non-negotiable.
If you can show up to work every day, you can find time to work out three times a week.
I could go on a full rant about why you should prioritize fitness above all else, but I’ll leave you with this:
You only get one body. One life. And no one is going to take care of it but you.
Final Thoughts
If you follow these tips, you’ll build a physique that surpasses 99% of people.
TL;DR:
- Fix your form—Make sure you're actually training the right muscles.
- Stick to the basics—Stop chasing magic exercises.
- Clean up your diet—You can't out-train a bad diet.
- Follow a structured plan—No more guessing at the gym.
- Be consistent—Results come to those who show up, week after week, year after year.
Fitness isn’t complicated. Stay consistent, improve your form over time, stick to the basics, and fix your diet. That’s it.
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