Today we are dishing out the truth about the reasons why you might not be building muscle. The first mistake we are going to discuss is Over training.

Today we are dishing out the truth about the reasons why you might not be building muscle. The first mistake we are going to discuss is Over training.

 

Over training it sets up a roadblock for many people that consider themselves to be hard gainers or just unable to add muscle. We always tend to think that more is better. We have been conditioned in this society to think that more is better. When it comes to training, more is not better. Only the right amount of the right type of training is better. As soon as you start going down that path you become even more likely to continue because you try more and that doesn't work. So what do you do? You add even more. Before you know it you're doing 55 sets for your chest alone and your chest doesn't look the way you think it should. So you want to try to follow and find the fastest way for you to cut back on what you're doing. If you're going to be a drug free, unassisted lifter then you need to find better ways to enhance your recovery. Most people are not able to. Without the assistance of drugs we’re unable to recover nearly fast enough to allow ourselves to go back to that gym to do another 55 sets. You wind up hitting a wall and its a very real wall. Don't let anyone tell you differently. There is a wall that you hit hormonally and neurologically. You cant train. You cant even bring the effort that you need to produce the gains that you're trying to see.

 

That leads us to our next point.

 

 

Guess what most people do wrong when they're trying to build muscle? You may be shocked when we say this; you are Under training. How can you be under training and over training. Under training is when you show up at the gym thinking that just by walking into the gym and gracing everyone with your presence, swiping your gym card, grabbing your protein shake and then heading over to the leg extension machine that you're going to build muscle. If you head to a gym and your goal is to count reps, count to 12 over and over again. We can save you a trip. You could have stayed at home and counted with Sesame Street opposed to going to the gym and wasting gas if thats all you are going to do. The numbers that you're doing in the gym, the reps that you're counting don't mean anything. If you want to build muscle, the only thing that ever matters is the intensity that you're bringing to those numbers. If you're at 12 and it seems like you're trying to lift an house on the 12th rep and you have no one around to help you, thats a good effort. Iff you're at 12 and you're looking around and you're putting down the weights and waiting, you go back and you can do it again and you're looking forward to the next set just because you are rushing to get out of the gym; you're not training with nearly the intensity that you need to make changes.

 

So how do you manipulate the two? How do you manage the two? Its actually very easy. As we say all the time you can either train hard or you can train long but you cant do both. If you're at the gym doing 2 and 3 hour marathon workouts theres only two things going on. You're either assisted; using steroids that you shouldn't be or you're only doing it half way. Theres only one or the other. If


you bring that high level of intensity to what you do, and a high level of focus to what you do and you're not spread thin doing a whole lot of everything and doing none of it very well. You'll find that you will get an extremely intense workout and an extremely effective workout in about 45 minutes to an hour tops and you're out. Your able to recover and allow your body the opportunity that it gets to recover to build and allow you to build back and come back stronger. That how you want to manage those two extremes.

 

Next up people tend to avoid the hard exercise. We all know the hard ones.The ones where it feels like impending doom of the bar that creates a threat to you and your comfort level in the gym. Bench pressing theres a threat that the bar could come down on your chest. You are threatened by the security of the exercise. Squats, dead lifts do yo know how hard it is to lift the bar out of that position. Thats why it is called a dead lift because there is no momentum. You've got to get that bar off the ground. Those are the exercises that tend to deliver the most bang for their buck. If you want to build muscle you'd better build your foundation of strength and build it with those key foundational exercises with those scary exercises. You don't have to jump in and do what everyday else is doing. Just because you see everyone else benching 300-400 pounds, or squatting 400 pounds or whatever it might be that doesn't mean you have to start there. We all start at the bottom. You build your foundation learning how to do those exercises properly and then you can add from there. You don't shy away from them just because they seem hard and intimidating because they're going to be intimidating but they will hold the biggest benefits. Just by doing those exercises doesn't mean that our accomplishing everything that you need to accomplish. A big mistake is thinking “okay, I did the exercises, Now what?” Well, how did you do them? What was the purpose? If you're trying to go for hypertrophy, maybe a power clean is not the best way to go. Power clean is great if you're trying to be explosive and build top level explosive strength as an athlete, but its not a great hypertrophy exercise. Theres no real eccentric portion of the lift not a controlled eccentric targeting any one muscle group. Even though the eccentric is there its a very quick eccentric. Theres other ways you can do that. You could do slow eccentric shoulder raises if you want to build deltoids. Again, different time, different exercise, different application, People will take power lifts and they will be doing them for high reps. Why? Whats the purpose of that? Don’t misapply the exercises that you're using, but don’t shy away from those that are the most intimidating or the most scary to you because they often hold the key to your most growth.

 

Nutritionally we all make mistakes. Why cant you gain muscle even though you are eating a lot of calories? Because even though you are nourishing in terms of the amount of calories, you are under nourishing your muscles. You are not providing the nutrients that your muscles need as a substrate for growth. It is a very important difference. If you provide yourself with the right type of calories but calories alone will not help you build muscle. Think about every skinny guy you know who eats a ton of food and just cant gain anything. The fastest way to fix him is to tell him to stop worrying about all the stuff that he is eating and start focusing on eating the right stuff. If he starts eating the right food you bet his muscle growth soars over the next year because for the first time in his life he's finally providing his muscles with the fuel it actually needs to grow. Its like trying to grow a lawn with the worst grade fertilizer and seed versus high grade fertilizer and seed versus high grade fertilizer and seed. Theres a reason why theres a difference in price because one of them is not going to grow you a good lawn and the other one is. You could put a ton of that cheap seed down and its not going to do anything. You put the right amount of the good stuff down and it will.


When you clean up your diet one thing you'll want to be aware of when you make your substitutions think about what you took out and what you're putting back in. You are taking out a lot of calorie dense, nutrient thin food. By doing that you are getting rid of a lot of calories. When you replace it with more nutrient dense foods your going to have a lot fewer calories going back in. The nutrient dense foods are by nature much lower in calories. So you may find that yo will struggle to put on size because your under eating. Now you want to make sure you are eating more at every single meal. Every opportunity that you can, you're trying to drive more of that nutrient dense food into your body so you can increase the calories to be able to get to that level that your muscles need to be able to help you to grow. Get enough protein, make sure you're following a strategy to get you there. One of the strategies is supplementation because the liquid intake of those extra calories, extra high quality calories, those extra proteins that you need. It makes it easier to take in solid meals throughout the day and it allows you to be consistent. Consistency with nutrition is key. You cant make the change in one day and think you are going to build tons of muscle because you ate well one day. You've got to make sure that you apply yourself to the long term approach. You want to start eating right and eating right for a lifetime. You can do it if you identify foods that you like and then have a strategy from being consistent with it. Supplementation often comes in here in a very valuable way to allow you to get that stuff in without really feeling like you are eating so much throughout the day.

 

Just to review the mistakes: Over training, Under training, Fear of Intimidating Exercises, Empty Calories

 

Tip: Adding supplementation to your diet allows you to be more consistent but its not a shortcut. There are no short cuts. Theres no substitution for being serious about what you do. Take your workouts and your nutrition seriously and we guarantee you will get serious results.

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