3 Reasons You're Not Building MUSCLE
Almost all new lifters are making these mistakes when they start to workout and that is the reason why they are not building muscle. Today we are going to be breaking down 3 reasons why you’re probably not building muscle and how we can fix this to get you on the right track. So let’s hop right into the video.
1. Not progressing / progressive overload / Doing the same workouts all the time
The first reason is not progressing and doing the same workouts all the time. Most newbies go into the gym without a clue on how to train and most of the time they don’t have a structured program. This is a big mistake. Winning workouts and doing whatever feels right for the day will lead to no results over time because there is no progression in place.
For example, doing the same chest workout over and over for a year will probably not lead to many gains. If someone’s chest workout consists of doing 135lbs for bench press and that is all the weight they do throughout the whole year, then they are probably not going to see much muscle growth. Doing the same workouts, which means not progressing in your workouts by adding more weight to exercises, increasing your reps, increasing your sets, or decreasing your rest times, will lead to no gains or very minimal gains. This is because the body is not given a reason to grow. If a person doesn’t put more demand on the body, then the body gets comfortable and it doesn’t have a reason to grow.
So how do we fix this?
The way we fix this is by making sure we give every workout our 100% efforts and make sure that we go into the gym focused to progress and make some real gains. We have to make sure we are progressing little by little over time. Now I am not saying to add a boatload of weight to our exercises each week and potentially sacrifice our form. But what I’m saying is to focus on small increments over a long period of time. We need to focus on slowly adding more weight to the bar or maybe increase the reps if we feel like we have a little more left in the tank. We can also increase the sets of our workout or maybe we can reduce the resting time to give our muscles a reason to grow. The point is that we can’t be going into the gym doing the same things over and over and be comfortable, we have to push ourselves and our body to make sure it is making progress over time.
For example, let’s talk about the chest workout and the bench press again. We mentioned that we don’t want to be benching 135 all year because this will lead to no gains, but we also can’t expect to add 20 lbs each week to our bench press. This is impossible unless we are injecting the juice if you know what I mean. At first, it is possible to add a lot more weight to our lifts and get stronger quicker. But typically progression and getting stronger on lifts is a slow process.
So let’s say we start off benching 135 at the beginning of the year and we are able to do 5 sets of 6-8 reps. Once we can do all 5
Almost all new lifters are making these mistakes when they start to workout and that is the reason why they are not building muscle. Today we are going to be breaking down 3 reasons why you’re probably not building muscle and how we can fix this to get you on the right track. So let’s hop right into the video.
1. Not progressing / progressive overload / Doing the same workouts all the time
The first reason is not progressing and doing the same workouts all the time. Most newbies go into the gym without a clue on how to train and most of the time they don’t have a structured program. This is a big mistake. Winning workouts and doing whatever feels right for the day will lead to no results over time because there is no progression in place.
For example, doing the same chest workout over and over for a year will probably not lead to many gains. If someone’s chest workout consists of doing 135lbs for bench press and that is all the weight they do throughout the whole year, then they are probably not going to see much muscle growth. Doing the same workouts, which means not progressing in your workouts by adding more weight to exercises, increasing your reps, increasing your sets, or decreasing your rest times, will lead to no gains or very minimal gains. This is because the body is not given a reason to grow. If a person doesn’t put more demand on the body, then the body gets comfortable and it doesn’t have a reason to grow.
So how do we fix this?
The way we fix this is by making sure we give every workout our 100% efforts and make sure that we go into the gym focused to progress and make some real gains. We have to make sure we are progressing little by little over time. Now I am not saying to add a boatload of weight to our exercises each week and potentially sacrifice our form. But what I’m saying is to focus on small increments over a long period of time. We need to focus on slowly adding more weight to the bar or maybe increase the reps if we feel like we have a little more left in the tank. We can also increase the sets of our workout or maybe we can reduce the resting time to give our muscles a reason to grow. The point is that we can’t be going into the gym doing the same things over and over and be comfortable, we have to push ourselves and our body to make sure it is making progress over time.
For example, let’s talk about the chest workout and the bench press again. We mentioned that we don’t want to be benching 135 all year because this will lead to no gains, but we also can’t expect to add 20 lbs each week to our bench press. This is impossible unless we are injecting the juice if you know what I mean. At first, it is possible to add a lot more weight to our lifts and get stronger quicker. But typically progression and getting stronger on lifts is a slow process.
So let’s say we start off benching 135 at the beginning of the year and we are able to do 5 sets of 6-8 reps. Once we can do all 5
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