‘7 reasons you’re not gaining muscle, despite doing everything right or so you think, for someone who doesn’t really even lift anymore and even when he did he didn’t look like he did 😂‘
Believe it or not when it comes to gaining ‘mass’ I’ve made al the mistakes.
True enough in the days long since committed to the dark corners of my lingering will for the gym, I was once strong.
Upon deep reflection and looking back through various training logs these are the conclusions for my lack of gains, as some owed say.
Volume was there aplenty, there was literally thoughts of good quality reps, no joke.
However the one time I made progress in mass gaining on the recommendation of Poliquin (yes, I actually got told to do this by him face to face on a course), was because of adding in TUT tracking.
4-0-2-0 is a good starting point, also 6-0-X-0 is nice, as are pause reps.
However you do it, make your your muscle stay under tension longer if you wish to gain in size.
No further explanation necessary.
Eat like a sparrow, look like a sparrow, simple.
A little contradictory as more volume/frequency will be needed in time, yet you still need to have rest days, back off your volume (40-60% every 4th week is optimal).
If you don’t periodise this in training you’ll just be making yourself tired in the long run as opposed to better.
You need to recover to grow, it’s called the Stimulus-Recovery-Adaption curve for a reason.
Growth happens outside of the gym, not in it.
Yep, while you’ll often find bigger people tend to be strong, there are a great many people who are half the size of many a gym mammoth and poses twice the raw strength.
Google Richard ‘The Ant’ Hawthorne, then take a second to realise that while lifting heavy is great for the ego and the gram, it’s not always the best for building muscle because it lacks one crucial thing… See point 1.
^ Also it’s largely neurological adaptation you get, strength is a skill after all.
5 – Your reps per set are too low.
In the modern research the suggest altho anywhere form 6-20 reps are optimal for hypertrophy, with a total rep volume per muscle group of 75-210 per training week, however that is a discussion for another day.
So, 6-20 reps, that means four singles digit (6-7-8-9) rep ranges out of 15, the other 9 being double digit, while not science and pure anecdote I’ve just though of for this post, you want 2/3rd’s of your rep rangers to be in the 10-20 range, with the occasional sprinkling of low rep (6-9) work.
Higher rep ranges, with RM’s perhaps 2 reps above*, will yield more results in size than lower rep ones, unless you’re a genetic anomaly, which I highly doubt you are.
*example – 4x10x12RM (this will allow for a good amount of working sets/reps).
6 – Leaving too many reps in the tank.
You’ve got more to give that set you just finished.
No, really, you have, if you pushed a little harder (while keeping good form)you’d be bigger than you are.
To create change you need a large enough or stressful enough adaptive stimulus, if you don’t dream your working sets then there is a very high chance you’re not really training, you’re simply running through the motions.
7 – Ignoring sounds advice.
Yep, like me you probably have ignored sound advice like the above.
I know full well I did and it’s why I had/have the look I do.
Be it due to ignorance or arrogance, you simply didn’t listen because you felt you knew better.
Trust me, we never know better so swallow that pride and listen to your peers.