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Are You Making Gains? Check For This!

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Rating: 4.0; Vote: 1

Are you building muscle mass every week? Most people cant tell. As a result, they have no idea if what theyre doing is actually working and end up clueless when it comes to the question, Am I gaining or losing muscle mass. Ill show you 4 simple progress tracking methods thatll determine if you are gaining muscle or fat. Pay close attention to every one of these 4 methods, because relying on just 1 of them wont be enough to tell when it comes to how to know if youre gaining muscle. One of the most accurate ways for progress tracking in terms of your gains overtime, is by tracking your fat free mass. For this method, youll need to be able to track your body fat percentage over time. The easiest way to do this is to get an electronic scale. Control for as many variables as possible. Use your scale first thing in the morning after you go to the bathroom and before you eat or drink anything. This allows you to get the most consistent reading to track changes over time. An alternative to is to estimate it based on circumference measurement formulas (e. g. US Navy Equation. If you take your body weight and multiply it by your body fat percentage, this tells you how many pounds of fat you have. Take your body weight and subtract your fat mass, and this is your fat free mass. Tracking this number over time is a great way to see if you are actually building muscle mass. Increases in fat free mass are very strongly related to increases in muscle! A very practical way for you to track progress is to just measure the circumference of your muscles. When answering the question, Am I gaining or losing muscle mass, just pay attention to how your clothes fit. An even better recommendation is to track the circumference of your bicep and thigh over time. This will give you good insights into the growth occurring in both your upper and lower body. Flex your bicep and measure around the largest area of the muscle. For the best results, take 3 measurements and average them together. For the lower body, sit upright with your dominant leg propped up straight out in front of you. Flex your leg and take a measurement at the halfway point. Just like the bicep, repeat this 2 more times and take an average. You may want to also take a measurement at the largest part around your butt to keep track of those booty gains as well. During your first 12 weeks or so of training, the rapid increases you experience are mostly due to neurological changes. As you become more trained however, the role that neurological factors play in strength decreases and the role that muscle growth plays increases. After your first several months of training, you can start to use increases in strength (or a lack thereof) as a pretty good indication of whether you are gaining muscle or fat. As a point of reference, intermediate lifters who have been lifting for at least 6 months can reasonably expect to increase strength by 5-10% per month. Lastly, and perhaps the most practical method when it comes to how to know if youre gaining muscle, is progress pictures. But there are a few things to note. First off, consistency is key. You want to make sure that you are taking them in the same conditions, at the same time of the day, every single time. Ideally, try to get a front, back, and side shot both flexed and unflexed and from the exact same angle. Take these every 2-3 weeks and assess the differences. That said, it can take several weeks or even months for differences in muscle growth to really start to become apparent. While progress pictures may be easy and convenient compared to the other methods, they can be very misleading sometimes and there are a lot of variables to control. The same is true for any of these methods. So rather than relying on any of these one methods exclusively, use a combination of these different methods. If you are not actively tracking these 4 things, or at least a couple of them, then it is very likely you wont be able to accurately tell if what youre doing is helping with building muscle mass. Thats exactly why within our step-by-step programs we not only provide you with science-based workouts and diet plans, but then show you how to ensure youre making progress week after week whether your goal is to lose fat or build lean muscle. To join today, take the analysis below, and well show you what program will best help you build the attractive looking physique and confidence youve always wanted: BODY FAT % SCALE: US NAVY METHOD CALCULATOR
Date: 2022-01-03

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Comments and reviews: 10

sport
Ive just changed to ppl and can anyone tell me if these exercises are ok.
Push 1:
Dumbbell bench press
Decline bench press
Dumbbell shoulder press
1 and a half side laterals
Skull crushers (super set with dumbbell waiter curl)
1 set tricep dips to failure
Pull 1:
Dumbbell tsk
Chest supported row with barbell
Dumbbell pullover
Dumbbell high pull
Hammer curl (super set with overhead tricep extension)
Angels and devils
Legs:
Barbell squats
Barbell hip thrusts
Reverse lunges
Hamstring curls
Calf raises
Push 2:
Barbell overhead press
Incline bench press
Abduction rows
Dumbbell chest flies
Close grip bench press (super set with bicep curls)
Push up plus to failure
Pull 2:
Dumber shrugs
Dumbbell row
Dumbbell gorilla row
Spider curls
Barbell curl (super set with diamond push up)
Face pulls
Im not able to deadlift btw but can anyone tell me if these exercises are hitting everywhere and will I be able to build muscle with it
reply

Ruri
Hi coach! I wish you could see and reply on my comment! Im not from America, im arabian and here where i live theres the basic equipments and supplies and no one here is good at training they are all taking hormones and etc.
so i started the weight loss journey from 8 months and my body is not changing
I have saddle bags!
And i have cellulite
I managed to lose 6 kg of my weight
I managed to lose back fat and a little bit of the saddle bug but still have this awful Look
Like Im training for 8 months!
And my legs arent toned!
Why!
Because of you i lost the saddle bugs and the back fat
But can you advise me what should i do to make a good look
And less outer thigh fat
And the knee fat
And butt lifting
Pleeeasssse!
Im now 69, 30 kg
My height is 164 cm
reply

dproulx222
Thanks 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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David
Hey Jeremy, hope you can answer this question for a person around 13% body fat, 58 at 143 Lb.
Should a hard gainer/ectomorph be doing high intense cardio for about 25 min for at about 3 days a week (while lifting moderate weight, if the person wants to get a lower body fat percentage before doing a clean bulk to put on muscle?
Or should this person just focus on lifting sort of heavy weights at a 6-8 rep range with a 3 day body split done twice a week, while starting with the clean bulk? Im asking because this person doesnt want to focus too much on cutting after the bulk since this would risk the muscle that was just added on. Thanks In advance.
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Black
I have a question its about my workout routine and I want peoples opinions about it my workout routine is: wake up at 9 eat oatmeal with milk at 10 I play thrill of the fight for 30 minutes and I have oculus move so it tracks time and calories so I try to lose 150 calories from it a day I get a good sweat out of it after that I take a 15 min break then I go on my bike and ride around my neighborhood 5 times and come back and take a 5 min break then do a 10 minute fat loss workout Im 12 years old and wanna lose any fat I have cuz I started noticing cuz I want to make my stomach smaller Is this a good routine? I would love to hear your opinions and advice
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Anushka
How to implement a deficit correctlyyy?
By starting off with maintainance cals ( if yes then the time limit of being in maintainace cals ) and then slight decreasing cals?
Or directly jump into a deficit regardless we eat less yesterday maybe previous to previous day eaten more so ofc we are eating uneven so its not balance so the effect would be there or nott.
Pls ans huge fan of yours.
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Vicky
Based in my own experience being always lean and apparently healthy
looking, counting calories and exercise are not enough to have a healthy
life. Sleeping 7 to 9 hours a day (within the circadiam rythm) and
eliminating as much as possible sugars (simple carbohidrates, starches
and stress is vital. Not to mention a good balance of spirit, mind and
body.
reply

FleeingAsian
Hey, can you make a video about headaches in the back of the head when working out? I get these painful headaches my first couple reps when I lift weights it happens every time and has gotten worse I'd appreciate if you can make a vid ab it and how to cure it: )
reply

Dan
How do those cheap ($30) scales measure body fat, where does the electricity go through at specific points on your feet? I have major calluses on my bare feet from the summer. The scale say 30% body fat so I got an expensive professional test, I am actually at about 13%.
reply

100KG
Don't measure your biceps with a measuring tape.
To accurately measure your actual girth without the fat you oughta tighten a cord around the biggest part of your arm non diagonally and measure it's length.
reply

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