Why you aren't adding muscle or getting stronger

Updated: Oct 26


You are going to the gym regularly.(5-7 Days a week). You are committed to a routine.

The Most Common Issues

  1. You are regularly tired.

  2. You are regressing(muscles are getting weaker or your body is looking worse)

  3. You feel like if you miss a day - it's a big deal.

  4. You seem to have persistent pains or have an - almost predictable - cyclical experience with injuries.

The "just good enough" solutions

  1. Sleep 5-7 hours a night and eat a proper diet.

  2. Take supplements to compensate for missing or depleted nutrients and minerals.

  3. Resting 1-2 days a week.

The right solutions

  1. Reduce the amount of days/time in the gym and increase the amount of attention to form, cadence or rep, amount of weight used,

  2. Eat the appropriate amount of protein, carbohydrates, and fats. Every person has a unique metabolic capability. Some genetics are able to digest fats better than carbohydrates and some are able to metabolize carbohydrates more efficiently than others. By keeping track of portion sizes and understanding the nutrients and proteins, carbohydrates, and fats in your food. 1.2 g of protein per lbs of bodyweight is a good baseline intake to base your diet on. Anything more is unnecessary and anything less can be detrimental.

  3. Resting 3-6 days a week is the optimal amount of rest. This is highly dependent on the quality of the days you are in the gym and your current state of muscularity. This does not mean you are sedentary the rest of your time outside of the gym. An ideal state of gym use might look like this:

  • Monday: Leg Resistance Training in the Gym 30 Minutes to 1 Hour

  • Tuesday: Chest/Shoulders/Triceps Training in the Gym: 30 Minutes to 1 hour

  • Wednesday: Rest - no resistance training

  • Thursday: Back Training in the Gym: 30 minutes to 1 hour

  • Friday: Rest

  • Saturday: Biceps, Triceps, and Forearms Training the Gym: 15 minutes to 30 minutes.

  • Range of Total Time in the Gym: 1 hour and 45 minutes to 3 hours and 30 minutes

Implementation Considerations

The most important factors to consider when implementing your training program with weights and machines are:

1. Mind muscle connection: Your mind's ability to connect with the muscles you are working entirely).

2. Form: Contracting the muscle's and extending them in the correct direction.

3. Cadence: The amount of time spend contracting the muscle and extending the muscle. An example would be: contracting the bicep during a curl for 2 seconds and extending the bicep for 2 seconds.

4. Weight selection: It is crucial to select the appropriate amount of weight that allows your muscle to contract and stretch under control. Too much weight will force you to use other muscle groups that will take away from your intended exercise choice and too little weight will not stress the muscle hard enough to create stimulus for new fiber growth.

In Conclusion

If you are not gaining muscle - there is a high probability one of your current solutions is missing a critical part of resistance training. Rather than changing everything or adding more to your routine - take a step back and focus on 1 exercise and do it perfectly. Then, focus on adding.1 more exercise and perform the exercise with the same level of commitment to quality control.

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