The Top 5 Reasons You are NOT Building Muscle

The Top 5 Reasons You are NOT Building Muscle

1) You Don't Have Enough Variety Working out is effective because it stimulates the body to make adaptations to meet the demand placed on it. Since you start moving more, your body is forced to change. If after some time the stimulus does not change, your body will have no need to change either. You need to have variety in your workouts to continue changing and building muscle. Here are a few tips to add variety: Change the order of your workouts. If you always bench then squat, flip it. Work in different rep ranges. Try a 5x5, 4x6, 6x4, 4x10 set and rep range to stimulate change. The different rep ranges mean you will be using more or less weight than you are used to. For example, if you do 3x10 bench press at 100 pounds, using a 5x5 will help you lift more weight for less reps, so you can perhaps do 130-140 instead of sticking the same 100 pounds. Change the grip. Simple things...
Read More
Reps? Sets? Progressive Overload?

Reps? Sets? Progressive Overload?

What is the best set and rep range? To understand this concept, we first need to dive into progressive overload. Progressive Overload Our bodies will not build muscle if they are not forced to do so. If you want to build muscle, you need to lift more weight. However, is impossible to gain muscle overnight, no matter what anyone tells you! You need to progressively add more weight in order for growth to be stimulated. This concept is true for any fitness goal. If you want to run a marathon, you need to progressively overload by adding more miles to your training over time. Eventually, you can get to 26.2 miles. If you want to increase your deadlift numbers, you need to do so by progressively placing more and more weight on the bar. The stimulus must be changing to continue placing stress on the body, which is why sets and reps matter. this is also why progressive overload is critical. Sets x Reps These are the common set and rep...
Read More