If, you ticked any of these questions - you could be halting your progress

Question 1. Never spend more than 45 minutes to an hour in one training session. Make sure to only train once a day

Question 2. Only use enough weight for 8-12 reps. Don't show off, it does not impress anyone, and its not helping your progress.

Question 3.Partial reps do NOT help slow gainers. These are movements used only by competition bodybuilders. Make sure you only do full movements.

Question 4. Overtraining a muscle group,  will actually make it smaller. One exercise per muscle group is best - two is the most you should do.

Question 5. If, you are a Slow Gainer - stick to basic exercises i.e. squats, bench presses and deadlifts. Isolation exercises will only stress out your muscles with little or no gain.

Question 6. Be progressive in your training and aim to add 1kg and do 8-12 reps. If, you can't reach 8 add only 1/2kg. The trick is to be slow and sure for steady progress.

Slow Gainers Questionnaire

Question 1

Question 2

Question 3

Question 4

Question 5

Question 6

Slow Gainers

Do you spend more than one hour in a training session?

Do you use more weight than you can handle when training to impress others?

Do you do partial reps when you overload the bar with weights?

Do you do more than one exercise per individual bodypart?

Do you do isolation exercises  i.e. single bicep curls, triceps kickbacks etc?

Once you reach your maximum lifting weight - do you stick at this point for months?