HOW TO GAIN MUSCLE (6 Reasons Why You’re Not)

HOW TO GAIN MUSCLE (6 Reasons Why You’re Not)


Fat burning the ‘lazy’ (+ healthy!) way. Get your ‘Whoa’ body in 5 minutes a day! Hey ladies and gents, chaps and chapettes. Today we’re talking about how to gain muscle
mass, and more specifically 6 reasons why you may not be, despite all your ‘pumpin’
da iron’. Now even for some of you tough guys out there
thinking “What is this tiny little chick gonna tell me about muscle?”, well I’ve been around
the gym block a few times myself. I’ve battled my own hurdle of being born with
the least muscle prone genes that ever existed to man kind, and made a few substantial gains
of my own. Not to mention I was certified as a personal
trainer back in the day, so I do know a thing or two. So yeah! Totally kidding. But I do have some good tips for ya, so stay
tuned! Now, as you know (or maybe you don’t), most
of my videos have a humorously entertaining tone to them (or at least they’re humorously
entertaining to me) with musical blippets and such. But today I’m going to change things up a
bit and do some straight shootin’, no nonsense, to the point actionable discussion. Soooo, I’m putting on my most serious face. No funny business. Straight shootin’. Call me Straight Shooter McGavin… Alright, I’m done now. So, let me know your thoughts in the comments
if you prefer this style of discussion or my humorously musical renditions. (Oooor if you just think I’m insane and have
a better face for radio than video….or maybe don’t answer that one.) Anyway, let’s get started. Finally. Alright, the first of muscle building mistakes…You’re
going to roll your eyes and say you already know this one, but I’m gonna say it anyway-
Going Too Light. I see this a lot at the gym: People pleasantly
pumping out reps with no resistance and a smile, not a bead of sweat in sight, looking
like they could simultaneously be eating a sandwich and knitting a winter scarf. Now while there is a time and a place for
lighter weight higher rep training, if your main goal is hypertrophy (or muscle growth)
and you’re not sufficiently challenging your muscles at least the majority of the time
on a regular basis, then they will have no reason to break down and eventually repair
and grow. Because that is what happens- When heavy loads
are placed on the body, it eventually adapts to the stress of those loads by increasing
its size and strength in order to meet the challenges placed upon it. So you should be working to the point of failure,
and not by the 512th rep! As is pretty common knowledge, lower reps
+ higher weight=muscle growth. Now, you do want to progressively build up
to higher weights so as to avoid injury, which leads us to number 2 on the list- Going Too
Heavy. Now how, you ask, could lifting too heavy
possibly prevent muscle gains? Well let me tell you. This is also something that I see at the gym
all the time: Stacking on every weight plate in sight and grunting through one half-assed
rep. Now, while it may stroke your ego to tote
all that weight, it’s not going to be doing your body any favors (and sure as heck not
going to be doing your ego any favors when you still aren’t gaining muscle). So how does lifting too heavy prevent muscle
gains? Well, let’s see how I notice some people doing,
say, bicep curls….Whatta you, what are you Whatta you…what’re you workin’ on there? You workin’ on your back? ‘Cuz you’re not workin’ on your biceps. When you load up with more weight than you’re
able to perform with proper form, then not only are you setting yourself up for injury
(which won’t lead to any muscle gains), but you’re also instead going to be recruiting
other muscles which will overcompensate to cover the load that the muscle group being
focused on isn’t able to handle. Improper execution will almost always lead
to setbacks of some sort, so choose a weight that challenges your body but that allows
you to execute the exercise with proper form. And truly focus on the particular muscle being
worked. Focus on it, see it, think about it. Mind to muscle connection really is a powerful
thing. Another similar downfall of lifting too heavy? Not getting full range of motion. Exhibit A: Loading up the calf raise machine
with every weight plate in the gym, then pulsing up and down about 1/8th of a centimeter at
90 miles per hour. While this is a lovely impression of dreamy
fluttering butterfly wings, it’s not going to grow your calves. Instead, put on a weight that allows you to
go through the full range of motion. All the way up, and all the way down. Even doing body weight calf raises on stairs
with full range of motion can be more effective than a few flutter pulses with a thousand
pounds. That said, there are ways to increase the
volume and challenge of load on your body other than just going heavier. This brings us to mistake number 3- Doing
Straight Plain Reps. Now, what do I mean by this? Well, I don’t mean that you should be doing
your reps while simultaneously eating a sandwich and knitting a winter scarf. What I do mean is you should avoid doing constant
repetitive boring old steady state reps. You can take your creativity into the gym
with you! As we discussed before, your body is constantly
growing and adapting, and if you’re always doing the same thing over and over, then it’s
eventually going to adapt and plateau. And by plateau I mean no more muscle gains. Even if you had seen them previously. So then it’s time to get creative and confuse
those muscles. And how do we do this? By mixing in things such as partial reps,
varied tempos and counts, focusing on eccentric contractions, etc. (Now, if all this sounds like jibberish to
you, I’m going to explain more in a minute. But I’ve also put together and awesome free
guide that summarizes all these points and gives specific examples and exercises you
can use to get these puppies growing fast. And I will put that in the description below.) You don’t always have to do the same old reps
at the same old pace. Changing things up will challenge your muscles
in new ways, thus promoting growth. Here’s a few methods for doing that…Focus
on eccentric contraction. (i.e. the lengthening of the muscle during
the movement.) So instead of doing your typical bicep curls,
go slow on the way down, really focusing on the eccentric lowering portion of the movement. With that, you can also vary tempos and counts. So, do a count of 2 on the way up and 4 on
the way down, or a count of 4 on the way up and 2 on the way down. You can do partial reps. Bottom half. Upper half. Or you can do static holds. Isolate one at 90 degrees while you’re working
the other side. And switch. And hold both. These are all effective ways of increasing
the load on your muscles without necessarily increasing the weight. In fact, you might actually find you have
to go a little bit lighter to start off when first trying these things. Once again, I go into more detail about all
of these things in the free guide, so make sure to grab yours after the video! Onto mistake number 4- Ignoring Muscle Groups. Now I was a serial committer of this crime
for the longest time. “Legs Shmegs” I would say. Well, that’s what I got! I had ‘shmegs’ where my legs were supposed
to be. Now, they have a ways to go, but they have
come a long way. And it wasn’t until I started taking my lower
body workouts seriously that I started noticing growth all around. This is because things like your legs and
back make up the biggest muscle groups in your body, and working them releases anabolic
hormones such as HGH and Testosterone, which promote muscle growth. Therefore, regularly working these large muscle
groups promotes growth not only in those areas but all throughout the body. Including some compound moves (such as squats
and lunges), which recruit more than one muscle group, versus solely isolation exercises (such
as your bicep curls and calf raises), will increase full body muscle growth in less time. Not to mention, neglecting muscle groups sets
your body up for imbalances and injury. Plus, you’ll probably look a little funny…So
don’t skip training body parts! Mistake number 5- Not Allowing Proper Rest. Now, you’ve heard it a million times before,
but maybe you’re not fully aware of the importance of not only adequate rest days but also quality
sleep in relation to the growth of your muscles. There are numerous processes that occur, hormones
that are released, and other good things that happen with your muscles when you sleep. But I’m not gonna get into the science of
that, because you don’t want to hear that. You just wanna know how to make your muscles
grow. So I’m tellin’ ya, get some good sleep! In addition, the time when you’re not working
your muscles (i.e. your rest days), is actually the time when they are repairing and when
growth is occurring. So don’t go to the gym every day! Plus, if you’re able to be at the gym every
day, you’re likely not pushing yourself hard enough, and you probably need to re-visit
mistake number 1. Regardless of how hard you push it at the
gym, what supplements you’re all taking, or anything else you’re doing, none of those
things will compensate for insufficient rest. So give your body the quality breaks that
it needs! Last but not least, mistake number 6- Not
Consuming Adequate Nutrition. Another no brainer you say. Well, I would propose questioning the typical
recommendations surrounding fitness supplementation. When I say consume adequate nutrition, I’m
not referring to downing as much protein as humanly possible, despite the fact that that
seems to be the gold standard in regards to muscle growth. I’m sorry, but that did not work for me. Neither did the whole carb loading. Because tons of protein and carbs equals muscle
growth, right? Not necessarily true, and there are other
(and, in my mind, better) ways of doing it. While each macronutrient does play its role
in muscle building, I have discovered and come to believe that fat is actually the missing
component in the equation. Once I started consuming the majority of my
diet from healthy fats, moderate protein, and very low carbohydrate, I started to see
significant increases to my muscle mass (obviously in combination with sufficiently challenging
my body through resistance workouts on a regular basis). Fats provide many benefits to the body, including
energy production and muscle growth assistance. Now I’m not going to get into the science
of all that once again, but just know that they are very beneficial if you are trying
to put on muscle in a way that also burns fat. I also have many videos on this and the nutritional
aspect of things, which I will put in the description below. Consuming adequate amounts of vegetables (especially
dark leafy greens) is also something that’s often neglected, in addition to not necessarily
being believed as directly being tied to muscle growth. However, these vegetables provide the body
with nutrients that it requires to function optimally, which you want to happen if you’re
trying to put on muscle. Now, I don’t really believe in the word impossible,
buuuut it is a physical impossibility to put on muscle mass if you are in a caloric deficit. So keep that in mind. You need to consume enough overall calories
in order to support the loads you’re putting on your body and for it to be possible for
muscle growth to occur. My recommendation would be to increase your
intake of healthy fats and vegetables, and consume moderate protein and lots of water. Don’t believe me? Try it out! You may be pleasantly surprised. Just make sure that you’re putting the other
steps into practice as well. Bonus mistake number 7! – Not Doing Anything. You do know that you have to work for your
muscle growth and ya can’t just sit around and wait for it to happen! To recap- Don’t go too light…. Don’t go too heavy… Don’t do straight normal reps all the time… Don’t ignore muscle groups…. Do allow proper rest… Do consume adequate nutrition… And work hard to get those muscles growing! They’re not gonna grow themselves. So put all these steps into practice and I
guarantee that in no time you’ll see some favorable results to your muscle growth. Was that too funny? No funniness. Serious! This is my serious face. According to my calculations, if you strictly
adhere to the afore-mentioned principles laid out in the previous discussion, you will experience
exponential growth to your muscle fibers at a rapid rate. If not, you will have tiny muscles foreeeeever. (Forever…Forever…Forever) On a serious note…how’d I do? I know, I suck. I can’t be serious! I can’t do it captain. I just don’t have the power. (‘Cuz my muscles haven’t grown enough yet.) There’s gotta be some dancing. I couldn’t go without dancing. Make sure to click the link in the description
to get your free guide that summarizes all of what we just talked about today so you
can get those babies growing in no time! So, comment below if you’ve tried any of these
methods out, or if you have any muscle building tips of your own. If you haven’t subscribed to my channel yet,
hit that button now so you never miss an entertainingly educational video on fat burning the ‘lazy’
way! Also, if you enjoyed this video, I’d super
appreciate a thumbs up and a share! Thanks, and get those muscles growin’.

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