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
The 80/20 Rule in Fitness

The 80/20 Rule in Fitness

The Paretto Principal states that 80% of your progress in any given situation will result from 20% of the effort. This principal was named after Italian economist Vilfredo Pareto, who noticed that at the time 80% of the land was owned by 20% of the population. Translate that to fitness, and the 80/20 rule in fitness was born! The Paretto Principal is often used in economics, computer science, occupational health and safety, but it can also be applied to our personal lives and fitness. That's because most of the time, we tend to focus on the flashy 80% of fitness – trendy workouts, new apparel, or the latest diet. In reality, none of this will get you anywhere without the basics of health. The 80/20 Rule In Fitness For most of us, working out is only one part of what we do. Unless you get paid to stay in shape (bodybuilders, fitness models, actors/actresses) you probably do not want to spend countless hours working out...
Read More