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Why Youre Not Making Gains (4 HIDDEN Mistakes You Dont Realize Youre Making)

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Rating: 4.0; Vote: 1

The reason why youre not gaining the muscle you know you think you should is not because youre genetically cursed. Instead, its more often than not due to a few key muscle building mistakes that you dont even realize youre making. Aside from the most obvious muscle gaining mistakes that you should definitely check off the list (e. g. getting enough protein, sleep, and calories, there are a few other lesser-known muscle building mistakes to avoid when it comes to how to gain muscle fast. The first of the muscle building mistakes is that you just dont have realistic expectations as to how quickly your muscles should be growing at. Research shows that on average, subjects are able to increase their muscle size by about 1 to 6% per month. Meaning that if you currently have 15 inch arms, then a realistic increase in arm circumference from 2-3 months of training would only be about half an inch, with untrained individuals likely able to gain slightly more. In terms of weight gain, this would translate to about 2lbs of muscle per month when you first start training, and will quickly dwindle down with experience. So, if youre currently not experiencing noticeable gains week after week, just note that this doesnt necessarily mean youre doing anything wrong. You may just need to re-align your expectations. As a follow up to the previous point on why youre not gaining muscle, although progress will be slow, you need to ensure you are actually making progress. Along the way, you need to be diligently tracking key indicators thatll help you determine if youre truly building muscle. More specifically, track your daily morning bodyweight but most importantly track your strength and rep performance in your exercises. One additional helpful metric you may want to look at both your waist circumference and your muscle circumference measurements for your main muscle groups. To minimize error, youll want to have someone measure for you, be consistent with where you measure, take the average of multiple measurements, and measure every couple months or so. One of the biggest muscle building mistakes to avoid is switching up your exercises too often. When a new exercise is initially introduced, it takes your body at least a few weeks to neurologically adapt to it and learn how to actually perform the movement most efficiently. Only after this initial learning, is when strength increases are then predominantly due to increases in muscle size. Meaning that if you switch your exercises too often, all youre doing is essentially putting your body through this learning phase without giving it a chance to truly master the exercise and progress it to stimulate more muscle growth. So, instead, choose a decent variety of exercises for each muscle group and then keep them in your weight training routine for at least 4-8 weeks. After this point, exchange the exercise for a close variation of it only if either youre plateauing on that exercise, its getting stale and demotivating for you to do, or its starting to cause aches and pains. Otherwise, keep it in and continue progressing it. Maybe you havent been making any of the above muscle gaining mistakes. Even then, this last mistake can hinder your growth, and its neglecting the loaded stretch component of your training, which most often just comes down to failing to use a full range of motion particularly on key exercises where this matters the most. Because whats interesting is that research supports the idea that applying tension to a stretched muscle seems to be an independent stimulator of muscle growth in addition to tension itself, and seems to provide a different type of growth in the muscle. So during your pressing movements like the dumbbell press or even push-ups, pay attention to the bottom position where your chest is fully stretched under load. Get as deep as you comfortably can and avoid simply bouncing out of this position. So, as a recap, heres a quick summary of how to build muscle fast, as outlined in this video. To build muscle, yes, you need to work hard but you also cant overlook other important variables like tracking your progress, executing the right exercises in the right manner, properly fueling your body, and managing your recovery. And for an all-in-one system that shows you step by step how to optimize each one of these variables to transform your body as efficiently as possible just like its done for thousands of others, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below
Date: 2022-01-03

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Comments and reviews: 10

john
im 54. 21 inch guns trained 30 years. arms at 15 years old were 11 inch (no lie. the best sweep producing exercise for outer bicep in my opinion is hammer curls that's what Ive come to see. and i would not have learned this if it wasn't for bicep elbow injury preventing me from doing regular curls. hammers were the only exercise while injured that i could do. i now do hammers predominately going heavy as i can up to 35kg per bell for higher reps. never regret or fear injuries as sometimes they show you new truths. sometimes all this twist the biceps shit as you curl may not work for you. took me 30 years to truly find that out thanks to injury ive more outer sweep on the bicep now than ive ever had. smash those weights. enjoy the journey 5%er FOR LIFE
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dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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Liz
Woah yeah I'm like that i gain nice lean muscles but got into a back injury and I used to log everything but I thought I was wasting time but now I know I should go back! I've lost muscles and I'm angry because of my back injury! I'm getting back into! I want to be lean and lose fat! Learning a lot because I would switch a exercise every 3 to 4 weeks and go back to them once in a while! But now I need to keep them longer like 8 weeks thanks
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BiG
would this changing programs to soon also apply to changing weigh and rep range to soon, say one workout i do 100 kg for 10 sets of 10 bench and the next workout do 120 kg for 10 sets of 5 reps, would it be best to just stick to 1 rep range and weight adding on a rep or kg if i can and do this for 6 weeks then do the low rep ranges with more weight for an other 6 weeks? only one way to find out really i just had a talk with myself lol
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Lo
lot of guys i saw that grown in muscule. From what did i saw was.
Eating protein food
Drinking protein shakes
Sleep a lot
and Exercise in Bodybuilding gym
That s basically it. +(avoid a lot of Cardio and exercise fitness)
But why would you put a ton of mass if you can efficiently (if you have a ton of muscle mass does neccesrly means you are strong )use your body that way?
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Kimberly
This video is extremely helpful to me. Im only doing 5 different exercise but I added 2 in 2 weeks, without mastering the first 3. I will keep those 2 but wont add any more unless absolutely necessary. What home weights lifting exercise would you suggest for increasing my strength in punching and kicking?
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wakawaka1976
Yeah gains be limited here Hmm but I used to be fatter. 160lbs I had 15. 5 inch biceps stopped working out for years and got up to 230 lbs with 15. 5 biceps. Been working out and am down to 185 with 15. 5 biceps So its bigger but not as big as when it was when I was young.
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Mikeology
This is really helpful. Really falling down on sticking to the same exercises. I'm very flighty and easily influenced by YouTube. Your detailed explanation for why this is a bad idea was a good incentive to stop.
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goku360100
If I'm exercising the right way it takes just a day for me to see gains which I guess this video doesn't apply to me. Ig my genetics are much better than I used to think seeing instant results.
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Hari
You want Arnold bicep and you have sprinter body then you will not achieve. You must gain over all body mass. You have to balance exercise to all body part then you will slowly increase your arm size
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