This Is Why You're Not Gaining Muscle - Alex Costa
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Date: 2022-07-20
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Comments and reviews: 16
Mohammad
I've been doing a lot of research on high reps ve low reps topic, and take this with a grain of salt, I'm not a fitness coach or an instructor or anything like that (tho i do have the passion for obtaining that kinda knowledge. It all comes down to what your goal is, doing 12-20 reps a set of something like calf raises with lower weights, will result in an increase in hypertrophy, meaning increase in muscle mass and endurance (basically for the looks, makes that muscle look bigger, on the flip side, doing 6-10 of that same exercise with much heavier weights, will increase strength of that muscle (making the muscle stronger as oppose to just looking bigger. Again, I could be wrong about this and would love to hear what everybody else thinks. Have a great day!
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I've been doing a lot of research on high reps ve low reps topic, and take this with a grain of salt, I'm not a fitness coach or an instructor or anything like that (tho i do have the passion for obtaining that kinda knowledge. It all comes down to what your goal is, doing 12-20 reps a set of something like calf raises with lower weights, will result in an increase in hypertrophy, meaning increase in muscle mass and endurance (basically for the looks, makes that muscle look bigger, on the flip side, doing 6-10 of that same exercise with much heavier weights, will increase strength of that muscle (making the muscle stronger as oppose to just looking bigger. Again, I could be wrong about this and would love to hear what everybody else thinks. Have a great day!
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raidersandkingsfan
This is really solid advice as usual. The first year or so that I worked out, I didn-t change my diet. I made some gains but it could-ve been better. Then I cleaned up my diet and started counting my macros. The next couple years after that, my gains were substantially better than the first year.
Fun fact: Arnold once said that you only should sacrifice sleep and only need six hours of sleep per night. I very much disagree with him though and agree with your sentiment that sleep is important. I could never feel good on six hours per night!
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This is really solid advice as usual. The first year or so that I worked out, I didn-t change my diet. I made some gains but it could-ve been better. Then I cleaned up my diet and started counting my macros. The next couple years after that, my gains were substantially better than the first year.
Fun fact: Arnold once said that you only should sacrifice sleep and only need six hours of sleep per night. I very much disagree with him though and agree with your sentiment that sleep is important. I could never feel good on six hours per night!
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Dan_Thomas
6: 00 - Pretty sure this is just wrong, like scientifically speaking. If you want larger muscles, you drop the weight slightly, in favour of more, cleaner reps. If you want to train STRENGTH (i. e. how much you can actually move, then you do what Alex says; increase the weight and drop the rep count.
Obviously, heavier weights will affect muscle size - but dropping the weight and lifting slowly until failure (up to -12 reps) is most efficient.
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6: 00 - Pretty sure this is just wrong, like scientifically speaking. If you want larger muscles, you drop the weight slightly, in favour of more, cleaner reps. If you want to train STRENGTH (i. e. how much you can actually move, then you do what Alex says; increase the weight and drop the rep count.
Obviously, heavier weights will affect muscle size - but dropping the weight and lifting slowly until failure (up to -12 reps) is most efficient.
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TecH
Brother i have a suggestion for you,
just don't concentrate on Americans there are people from various places watching. So if you can explain things relevant to people around the world it would be amazing.
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Brother i have a suggestion for you,
just don't concentrate on Americans there are people from various places watching. So if you can explain things relevant to people around the world it would be amazing.
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md
I actually workout at home with a single dumbbell!
I do more reps with it!
Will it help me grow muscles or shld I work with more weights?
Pls hlp me out!
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I actually workout at home with a single dumbbell!
I do more reps with it!
Will it help me grow muscles or shld I work with more weights?
Pls hlp me out!
reply
Domasin
but alex what if your work and passion doesnt let you get enough sleep in one go i mean like i get 3hrs then 4 hours then 2 hours in different time of day
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but alex what if your work and passion doesnt let you get enough sleep in one go i mean like i get 3hrs then 4 hours then 2 hours in different time of day
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Michphil
If you are a beginner you should train between 8-12 reps per set, because you need a basic strength. Everything under 8 reps can cause severe injuries!
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If you are a beginner you should train between 8-12 reps per set, because you need a basic strength. Everything under 8 reps can cause severe injuries!
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Subhro
I m a teenager, I do some workout at home only, thing is I get 6hrs of sleep at night and sometimes I sleep for an hour at afternoon. Is it enough?
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I m a teenager, I do some workout at home only, thing is I get 6hrs of sleep at night and sometimes I sleep for an hour at afternoon. Is it enough?
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SM
Alex, I-m from Malaysia. Can you explain me the -Take Supplement- please. What type of supplements have to take. Need a reply please. Thank brother. -
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Alex, I-m from Malaysia. Can you explain me the -Take Supplement- please. What type of supplements have to take. Need a reply please. Thank brother. -
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Scorpion
If you wanna build muscle or lose weight I-d suggest watching Greg Doucette (his voice is a bit annoying but you get used to it after a while)
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If you wanna build muscle or lose weight I-d suggest watching Greg Doucette (his voice is a bit annoying but you get used to it after a while)
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Callum
I just want to go back to the gym I-ve been slacking on my diet I stopped drinking my smoothies working out at home is just a no go for me.
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I just want to go back to the gym I-ve been slacking on my diet I stopped drinking my smoothies working out at home is just a no go for me.
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batmanden1
Remember focus on calories and macros as well. Eating only clean food is not the only way to gain muscle - make it enjoyable.
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Remember focus on calories and macros as well. Eating only clean food is not the only way to gain muscle - make it enjoyable.
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MBOT03
The handsome loaf clinicopathologically tug because ex-wife physically laugh towards a measly stop. imminent, unbiased geology
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The handsome loaf clinicopathologically tug because ex-wife physically laugh towards a measly stop. imminent, unbiased geology
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tree
6: 00 from what I know that's false higher reps lighter weights is scientifically just as effective as lower reps higher weight
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6: 00 from what I know that's false higher reps lighter weights is scientifically just as effective as lower reps higher weight
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Ibrahim
Light weight more reps = strength but slow growth.
Heavy weight less reps = fast growth but not that strong muscles.
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Light weight more reps = strength but slow growth.
Heavy weight less reps = fast growth but not that strong muscles.
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Israel
Hey Alex! Check your reccomendation, Greg Doucette himself, a bodybuilder just did a review on your video
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Hey Alex! Check your reccomendation, Greg Doucette himself, a bodybuilder just did a review on your video
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