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Reasons You Can't Build Muscle (aside from the usual obvious calories, protein, progressive overload, sleep etc.)
(THREAD)
(THREAD)
1. Your Ego
You lift too heavy, all the time.
This means you don't actually activate muscles properly because you use momentum and leverage to move weights.
You don't take your joints through a FULL range of motion.
You get injured & have to take weeks off.
Lower the weight.
You lift too heavy, all the time.
This means you don't actually activate muscles properly because you use momentum and leverage to move weights.
You don't take your joints through a FULL range of motion.
You get injured & have to take weeks off.
Lower the weight.
2. You do too many 1 rep maxes
Linked to ego again, lifting at 100% intensity all the time will REALLY take it out of you.
You need to build up to some volume and not fry your nervous system.
You need to recover before your next session.
Frequent 1RMs don't help you.
Linked to ego again, lifting at 100% intensity all the time will REALLY take it out of you.
You need to build up to some volume and not fry your nervous system.
You need to recover before your next session.
Frequent 1RMs don't help you.
3. You don't rest enough.
You've got to lift heavier weights over time to build more muscle.
If you only give yourself 30 seconds rest you won't perform well on the next set and lift as much as you could.
Let yourself rest between sets.
Increase it to 3 minutes.
You've got to lift heavier weights over time to build more muscle.
If you only give yourself 30 seconds rest you won't perform well on the next set and lift as much as you could.
Let yourself rest between sets.
Increase it to 3 minutes.
4. You don't drink enough water.
We are made of water. Our blood is mostly water. Our muscles are mostly water.
Don't drink water and you can't transport nutrients around your body - to your muscles.
Don't drink water and you won't perform well - no muscle.
We are made of water. Our blood is mostly water. Our muscles are mostly water.
Don't drink water and you can't transport nutrients around your body - to your muscles.
Don't drink water and you won't perform well - no muscle.
5. You're not consistent enough.
After training you get "supercompensation".
That's where you've done enough to force your body to adapt.
If you then go AWOL for 3 weeks, it will adapt back.
That's how you spin your wheels.
Img credit: https://ndmcoaching.co.uk/2019/04/03/applying-the-principle-of-super-compensation/
After training you get "supercompensation".
That's where you've done enough to force your body to adapt.
If you then go AWOL for 3 weeks, it will adapt back.
That's how you spin your wheels.
Img credit: https://ndmcoaching.co.uk/2019/04/03/applying-the-principle-of-super-compensation/
6. You're doing way too much.
Working out 6 days per week with 40 work sets per session ISN'T the answer.
You don't need to do more to get bigger.
We actually all have a "maximum recoverable volume"
The volume beyond which we cannot recover.
Lots are making this mistake.
Working out 6 days per week with 40 work sets per session ISN'T the answer.
You don't need to do more to get bigger.
We actually all have a "maximum recoverable volume"
The volume beyond which we cannot recover.
Lots are making this mistake.
7. Your programming sucks.
You avoid hard exercises and you're just doing lots of curls, raises, trcieps kickbacks and flyes.
You do stupid stuff, like giant sets of burpees into biceps curls, into pushups into shoulder press.
You've never done a deadlift.
You avoid hard exercises and you're just doing lots of curls, raises, trcieps kickbacks and flyes.
You do stupid stuff, like giant sets of burpees into biceps curls, into pushups into shoulder press.
You've never done a deadlift.
8. You are exercising, not training.
You don't have a plan. You just show up & get tired & sweaty.
You don't know what you're lifting, how many sets or reps.
You do something different each week.
There's no progression or roadmap. No measurable way to see progress.
You don't have a plan. You just show up & get tired & sweaty.
You don't know what you're lifting, how many sets or reps.
You do something different each week.
There's no progression or roadmap. No measurable way to see progress.
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Give it a RT!
If you keep failing to make a change, you could be a great fit for online coaching.
Gain:
Accountability
Motivation
Knowledge
Structure
Plan
Avoid all the mistakes.
Apply here
http://nothingbarredfitness.com/online-coaching
Gain:
Accountability
Motivation
Knowledge
Structure
Plan
Avoid all the mistakes.
Apply here
http://nothingbarredfitness.com/online-coaching
