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The #1 Reason You're Not Building Muscle (As A Natural)

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Rating: 4.5; Vote: 2

Why am I not building muscle? have you ever asked that? Well, building muscle is easy. If you re a brand new beginner. Past the newbie gains stage, building muscle becomes disproportionately harder, especially as a natural. This is why many people, no matter how hard they work in the gym or how well they eat, just seem like they re not making gains anymore. Unfortunately, you can t brute force your way past this. Beyond basic fixes like eat enough food or get enough sleep, you not gaining muscle comes down to 1 reason. Here, I reveal what the no. 1 reason why you re not gaining muscle and how to build muscle by modifying your training to instantly make it far more effective at building muscle (i. e, winning tips to build muscle. First, we have to understand how a muscle actually grows in order to take advantage of it. Historically, there were 3 mechanisms that everyone conceived as driving muscle growth. However, as more research was conducted over time, it became evident the science and reasoning behind some of these mechanisms was quite flawed. Unfortunately, most people, including many trainers, weren t made aware of this. As a result, many people still train ineffectively, resulting in them not gaining muscle in the long-term. So what are these 3 mechanisms? And which of them are no longer reliable? The first mechanism, muscle damage, represents actual damage, known as microtrauma, that training can cause to muscle cells. This damage causes a reactive inflammatory response in the body which can create muscle soreness, and in theory, causes the muscle to grow bigger in response. The second mechanism is called metabolic stress. This mechanism represents the chemical demands placed on your muscles during training. As you work harder and create more and more build up, your muscles become more acidic, creating a burning sensation in your muscles. The hormonal environment and swelling of the muscle caused by this is theorized to cause muscle growth. Thus, explaining the various tips you ll see on chasing the pump to build muscle. The third and final mechanism is mechanical tension. This represents the tension that s placed on your muscle as it lengthens and then contracts under load. Generally, the heavier the weights you lift and the greater the range of motion you use to lift them, the more mechanical tension is created. All 3 mechanisms sound great on paper, but recent research has revealed that we ve been undermining the importance of 1, way overestimated 1, and- well- were totally wrong about the other. Let s start with muscle damage. As it turns out, research shows that although muscle damage and soreness will be a byproduct of hard training, trying to get more of it does not lead to more growth, and can in fact hinder it. As for metabolic stress, the available research on shorter rest periods, training to failure, and faster lifting tempos suggest that it simply doesn t seem to be strongly correlated with hypertrophy. Finally, mechanical tension. This mechanism has withstood the test of time and recent research has only served to reiterate that it is the most important driver for muscle growth. So, if you re not making gains, you ll want to structure your workouts such that they maximize mechanical tension. There are 4 modifications you could use. First, don t prioritize feeling like you made progress, prioritize ACTUALLY making progress. You can do this by sticking with the same exercises week to week and slowly adding more weight and reps to them as you get stronger. Second, rest with purpose. Although optimal rest time highly depends on how taxing the exercise is as well as your training status, a good recommendation is to spend at least 1. 5-2 minutes of rest between sets for most of your exercises, with 3 minutes of rest being a good idea for heavy compound movements. Third, increasing mechanical tension is NOT just about going from point A to point B or how much weight you can lift. It s about HOW you lift that weight from point A to point B. Pay attention to proper form rather than let your ego get the best of you. In addition to that, another thing explaining why you re not gaining muscle is the lack of mind to muscle connection, so be sure to develop that.
Date: 2022-05-23

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Comments and reviews: 9

Dan
Great video! Here's the summary:
What works: (time under) mechanical tension
1. Prioritize progress in weight and reps. Stick with the same exercises. No soreness is good.
2. Take 3+ minutes between compound sets, and 1. 5-2 minutes between other sets
3. Always practice good form. Don't bounce. Control the weight down. Don't cut reps short.
4. Focus on the mind-muscle connection
Debunked research / what doesn't work: muscle damage and metabolic stress.
training to failure
short rest periods
fast reps/tempo
training to muscle damage (the growth is only temporary swelling; true muscle growth only happens after the damage is repaired)
reply

monnoo
That was a good one.
small addon: (1) increase muscle tension by choosing exercises that allow hi loads at a full extension\stretch. Often it is the natural protection mechanism that steps in, mobilizing more fibers than in a halfway contraction. (2) mind body connection: can you contract any muscle up to cramping in a slow-mo move? If not, you are not utilizing the muscles potential on the side of the muscle (3) mind: build strength in the mind through isometrics in biofeedback, yoga, kung-fu etc (4) do that isometrics everywhere, several times a day.
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LITHIUM
Hey Jeremy! What should be the rules to decide the rep range of an exercise (roughly speaking? I've been told, it's less for compound exercises & more for isolation, but if mechanical tension is the main driver of muscle growth, then shouldn't the rep range always be low to allow you to lift more? Why take reps beyond 8 at all (given low reps don't provide enough volume, so I'd argue 6-10?
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Inspector
I am watching your videos for quite a while and I want to tell you how cool it is, that you are always use your own footage mostly.
Like in 0: 06, or 0: 41 you only could just grab footage of some website but you prefer to act yourselve for the footage. I know its a little thing to give credit to but it shows howwell you care about your videos. Keep it up: )
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Sean
Most muscle soreness people would experience and explain is actually very misunderstood. Often it is just extreme inflammation. This is pointless as a metric for building your muscles. Diet alone removes this obstacle and can allow you to train daily and not be feeling it from the day before, assuming good rest, hydration and diet.
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Mojo
Alright back muscles, you ready for some pulls. Psych! not today xD that was funny. HOWEVER, the longer rest thing. not really sure that sticks, also Athlean X (Jeff Cavalier) says that focusing on a shorter & more intense/hard workout, is better. As he says You can work hard or you can work long, but you can't do both.
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wakawaka1976
Home gym guy her. I always get shit when I let people know how long I rest between sets. I tell them I rest as long as I need to lift as much weight as I can within my goal rep range. They believe supersets and little rest equates to the most gains. I just say I don t use my lifting sessions as cardio.
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Luka
I 100% agree with work correctly, not hard
If you say you lift x kg/lbs and you do it really fast and without control, it means nothing to me. Try doing 1-2 seconds up, 1 second rest, 2-3 seconds down, 1 second rest and you'll se how much harder it is if you do it correctly.
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Goddess
When did weight training get so complicated.
Seems to me like the rules are always changing and everyone has different views of how one should train.
But Jeremy, you re looking toned. why don t you just show us whatever you re doing it s obviously working for you
reply

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