• Amused
  • Angry
  • Annoyed
  • ArrgPirate
  • atwork
  • Awesome
  • Bemused
  • Cocky
  • Cool
  • Crazy
  • Crying
  • deejayn
  • Depressed
  • Down
  • drinking
  • Drunk
  • eating
  • editing
  • Embarrased
  • Enraged
  • Friendly
  • gamingpc
  • gamingps
  • gamingsteam
  • gamingxbox
  • Geeky
  • Godly
  • Happy
  • hatemailing
  • Hungry
  • Innocent
  • lagging
  • livestreaming
  • loving
  • lurking
  • Meh
  • netflix
  • nostatus
  • Poorly
  • raging
  • Sad
  • Secret
  • Shy
  • Sneaky
  • Tired
  • trolling
  • Wtf
  • youtuber
  • zombies
  • Page 1 of 4 123 ... LastLast
    Results 1 to 10 of 38

    Thread: 10 Reasons You're Not Building Muscle

    1. #1
      Senior Member
      is Beginning recovery of torn
      bicep: distal
       
      I am:
      Hungry
       
      rmkicks's Avatar
      Join Date
      Dec 2010
      Location
      at the gym or in the kitchen
      Posts
      4,021
      Post Thanks / Like
      Rep Power
      5522

      10 Reasons You're Not Building Muscle

      Packing on muscle is no easy feat regardless of whether you're a string bean or a husky guy. And why you're missing out on gains is typically caused by a number of reasons that can be easily avoided. So if you're frustrated about being stuck in the place and at the same weight, it's time to assess what you're doing and make a change.1. YOU'RE IMPATIENT
      If you’re a true beginner, the first phase of your training program results in changes that you can’t see – typically, your coordination improves with each exercise and the amount of co-contraction between muscles decreases. Your brain gets better at communicating with your muscles and can actually activate a higher percentage of your muscle fibers, commonly referred to as neuromuscular efficiency. Don’t look in the mirror after two weeks and wonder why you’re not getting bigger. Be patient and put in the work, the results will come.
      2. YOU DON'T KEEP TRACK
      Training logs are just as important as the program. How are you supposed to know what to do today or what you did last week without keeping track of it? To maximize muscle hypertrophy, keep track of all your workouts, weight used, repetitions performed, the tempo of the exercise and the breaks between sets. Keeping a training log will allow you to track your progress and your energy levels. Logs are also a great way to look back to see how (hopefully not) you got injured or over-trained.
      3. YOU'VE GOT NO STRUCTURE
      Remove the randomness from your workouts and stick to a plan. This is the best way to improve strength and increase muscle size. Random training might make you strong (for a beginner), but it's inferior to a planned periodized training program. A linear periodized plan can look like this: week 1: 3x12-15; week 2: 3x10-12; and week 3: 3x8-10. A non-periodized plan can look like this: weeks 1-3: 1st set 10-12 reps; 2nd set 6-8 reps, 3rd set 3-5 reps. Pick a plan and stick to it for maximum gains.
      4. YOU'RE DOING TOO MUCH CARDIO
      If your goals are size and strength, cardio workouts should not dominate your program. HIIT workouts and easy cardio sessions can be slotted into your program, but your 1st priority is getting in the 3-4 weight training days. If you can recover well between workouts, feel free to add in a cardio session here or there, but not at the expense of your recovery.
      5. YOU'RE A HEADCASE
      Having too much negative stress in your life can wreck havoc on your body’s chemistry and your overall health. It’s easier said than done, but you need to chill out man. Find a job you enjoy and a non-drama-filled girlfriend. Eat fresh whole foods and drink plenty of water. Try to get 8-9 hours of uninterrupted sleep per night. Learn how to meditate. The lower the stress, the better you recover. The better you recover, the better your progress. Make it happen.
      6. YOU'RE EATING LIKE A BIRD
      To put on size, you can’t eat salads all day. You need to have a slight calorie surplus to support muscle growth. This includes all energy expended from physical activity and internal processes. As mentioned earlier, eat whole fresh foods. Put time into planning your meals so you don’t have to resort to eating junk. Avoid sugary drinks and all fast food. Try to eat organic meats and drink organic milk. Eat healthy fats such as avocados and coconut oil. If you’re inclined, diets such as the “Paleo Diet” or “Perfect Health Diet” work really well for putting on size while staying lean. Ensure your growing body receives the nutrients and building blocks it needs and remember that eating junk equals junk results.
      7. YOU CHEAT YOUR REPS
      Half or quarter reps are commonly seen in the gym. Don’t be that guy. Half reps are going to get you half-assed results. Learn how to perform the full range of motion for each exercise. Leave your ego at the door because the weight you’ll use will be less. In the long run, you’ll maximize your gains when progressing full range of motion exercises with lighter weights than you would when using heavy weights for half reps. Half and quarter reps have their place though – they are great when used as assistance exercises to the main lifts, but only when the main lifts can be performed with full range of motion.
      8. YOU'RE AFRAID OF COMPOUND MOVEMENTS
      Curls, front raises, lateral raises, and calf raises are all good exercises but are normally performed at the wrong time. Focus on big compound lifts at the beginning of your workouts while you’re fresh and not fatigued. Exercises such as deadlifts, squats, cleans, presses and/or pulls should make up the first half of your workout. Save the isolation exercises for the last half.
      9. YOU'RE A GYM ADDICT
      Spending hours in the gym isn’t going to do you any favors. Related to the “you need to chill out” tip, doing too much in the gym will result in a tougher time recovering between workouts while adding to your already high levels of stress. Beginners can get plenty of work in a 45-min to 60-min workout, if the proper breaks are taken between sets and if they’re not checking their Facebook. Too many sets and hours in the gym can result in diminishing returns. Go to the gym, get focused, do the work and go home.
      10. YOU'RE AVOIDING DROP-SETS
      Drop-sets involve sub-maximal weights performed to failure over several mini-sets. Arnold referred to this type of training as training for “the pump.” For example, grab a weight you can curl for 8-10 reps. Following that set, grab another pair of dumbbells 10lbs lighter and immediately perform reps to failure. Perform this drop for one more set. Take a minute break and do it again. Constant muscle tension created with these 3 mini-sets induces hypertrophic mechanisms within the muscle. Add in drop-sets to your isolation exercises to maximize your gains in size.


      RMKICKS IS POWERED BY: A UNIQUE DESIRE TO EXCELL, BNSF & LF GEAR!!!!

    2.    Sponsored Links

      ----
    3. #2
      Senior Member
      This user has no status.
       
      I am:
      Cocky
       
      315 BEAST's Avatar
      Join Date
      Mar 2012
      Location
      NY
      Posts
      2,656
      Post Thanks / Like
      Rep Power
      495
      good read, im guilty of a couple of these

    4. ----
    5. #3
      Super Moderator
      This user has no status.
       
      I am:
      nostatus
       
      beanlicker's Avatar
      Join Date
      Jul 2012
      Posts
      5,825
      Post Thanks / Like
      Rep Power
      6223
      Good article....I like me some drop sets!

    6. ----
    7. #4
      Member
      This user has no status.
       
      I am:
      lagging
       
      JRock's Avatar
      Join Date
      Apr 2013
      Location
      Atlanta
      Posts
      83
      Post Thanks / Like
      Rep Power
      145
      Good info.
      "The best activities for your health are pumping and humping." Arnold Schwarzenegger

    8. ----
    9. #5
      Senior Member
      This user has no status.
       
      I am:
      ----
       
      TexxGearsRep's Avatar
      Join Date
      Apr 2013
      Posts
      949
      Post Thanks / Like
      Rep Power
      995
      Quote Originally Posted by 315 BEAST View Post
      good read, im guilty of a couple of these
      Aren't we all! We all have been down this road. You live and learn. It didn't hurt me any!

    10. ----
    11. #6
      BOP VETERAN
      is SAVVY
       
      I am:
      ArrgPirate
       
      bigsam's Avatar
      Join Date
      Nov 2013
      Posts
      1,351
      Post Thanks / Like
      Rep Power
      1387
      Guilty here as well. Great post bro.

    12. ----
    13. #7
      Senior Member
      This user has no status.
       
      I am:
      Cocky
       
      315 BEAST's Avatar
      Join Date
      Mar 2012
      Location
      NY
      Posts
      2,656
      Post Thanks / Like
      Rep Power
      495
      Quote Originally Posted by TexxGearsRep View Post
      Aren't we all! We all have been down this road. You live and learn. It didn't hurt me any!
      definitely im the worst at being a gym addict, I find myself there for 2+ hours a nite no matter how much I try and leave I just keep going.

    14. ----
    15. #8
      BOP ADMINISTRATOR
      is BOPn
       
      I am:
      Cocky
       
      PAiN's Avatar
      Join Date
      Oct 2010
      Posts
      17,282
      Post Thanks / Like
      Rep Power
      6128
      Great post bro.

      Quote Originally Posted by 315 BEAST View Post
      definitely im the worst at being a gym addict, I find myself there for 2+ hours a nite no matter how much I try and leave I just keep going.
      Same here. I find myself going back and forth to the gym 2-3 times a day sometimes.
      COC RULES: https://brotherhoodofpain.com/anabolic-ster...e-conduct.html

      e-mail: [email protected]

      >>>WE WILL NEVER EMAIL ABOUT SPONSORSHIP INFORMATION!<<<

    16. ----
    17. #9
      Banned
      This user has no status.
       
      I am:
      nostatus
       

      Join Date
      Mar 2016
      Posts
      5,207
      Post Thanks / Like
      Rep Power
      100343
      A ton of great information. .thanks for the post (even if it is an old post it still very relevant!)

    18. ----
    19. #10
      Member
      This user has no status.
       
      I am:
      ----
       

      Join Date
      Mar 2016
      Posts
      110
      Post Thanks / Like
      Rep Power
      252
      are you guys serious. 2hr sessions? multiple times!!! Although I must admit that as I am starting to look good again the length of my workouts seems to be increasing.

    20. ----
    Page 1 of 4 123 ... LastLast

    Similar Threads

    1. Portion of protein every three hours is best for muscle building
      By srilankanmuscle in forum Diet, Nutrition, & Weight Loss
      Replies: 7
      Last Post: 07-17-2013, 09:09 PM
    2. Reasons why you're not building muscle...
      By darksidefitness in forum Bodybuilding
      Replies: 18
      Last Post: 08-10-2012, 09:45 PM
    3. The Science Of Building Muscle
      By STEROID in forum Bodybuilding
      Replies: 3
      Last Post: 12-17-2011, 11:11 PM
    4. The Muscle-Building Fat-Torching Sample Diet
      By tilltheend in forum Diet, Nutrition, & Weight Loss
      Replies: 0
      Last Post: 12-16-2011, 12:32 AM
    5. Replies: 0
      Last Post: 12-16-2011, 12:20 AM

    Tags for this Thread

    Bookmarks

    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •