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3 Reasons You’re Not Building MUSCLE


Whenever we start taking our fitness goals
seriously, we get pretty wild in researching and learning every single detail we possibly
can to ensure that we do everything right. Unfortunately, some important details still
slip through the cracks, and that’s especially the case when trying to understand how to
build muscle. Sure, most of us understand that muscle growth
hinges upon good training and getting enough nutrients. However, there are some common mistakes that
might be holding us back from maximizing our gains. Let’s go ahead and dive into three potential
muscle building mistakes you might be making that you should definitely try to fix now. First, a quick reminder that preorders for
new PicFit shirts are still going until August 15th. Get them for 15% off with the code picfitnew,
while you still can at picfitshop.com Thank you! Now for number 1: You’re not training close
enough to failure. To build muscle, our goal is to properly activate
and fatigue them in order to drive the mechanisms of muscle hypertrophy adaptation. First, we need to ensure that we’re maximizing
motor unit recruitment, where the size principle dictates that higher threshold muscle fibers,
like type 2 fibers, are only recruited once fatigue-resistant fibers, like type 1, reaches
muscular fatigue. In short, the best means to fatigue and activate
all muscle fibers is to train with relatively high effort, often achieved with training
close to failure. The only issue, however, is that people’s
perception of failure is often a bit off. Or rather, many people think they’re training
close to failure when they actually have plenty left in the tank. In order to deal with this inaccuracy, occasionally
training to ACTUAL failure, the point in which you cannot concentrically move a load without
sacrificing form, might be the answer. After all, experiencing actual failure, safely
and with a spotter of course, will help you understand when to stop short of failure in
future workouts. In many programs, it’s often recommended
to train to the point where you have about 1 to 2 reps in reserve, or RIR. This simply means that, had you continue your
set, you’d only muster 1 to 2 reps before reaching failure. As mentioned, reaching this point consistently
will ensure that all muscle fibers are properly activated, giving your muscles the best stimulus
for growth. Number 2, Mismanaging Progression and Volume
I’d be one of the first to tout the importance of progressing volume in your training especially
if your goal is to build muscle. After all, many studies show that the best
predictor of muscle hypertrophy is in fact volume, which commonly is measured as reps
times sets times load, the weight on the bar. However, this doesn’t mean that more and
more volume will always produce more and more gains. In fact, too much volume has shownt o have
diminishing returns to a point of actually curtailing adaptation. The big question though, that is still up
for debate in scientific research, is at what point is more volume no longer effective? Some experts would break it down to anthropometric
measures and fitness levels to summarize a personalized maximal recoverable volume, or
MRV, in which you program into your training. Some would take a more reactionary approach
by gauging how one responds to volume progression. For most, the simpler option is obviously
the second one. Although it is not entirely accurate, it would
at least rely mostly on one important factor: YOUR response to volume. How you respond to a certain amount of volume
and how it affects your gains, strength, effort levels, recovery, and even mood, should then
reflect your progression programming. If you’re getting sufficient gains from
something like 12 sets per muscle group per week and dialing that up to 15 sets doesn’t
make things better, or even make things worse, then simply maintaining 12 sets might be best
for you. Some cookie cutter training programs unfortunately
don’t do that. They simply add one rep here and there, throw
on an arbitrary load increment per week, or even tack on more sets just to push volume
further while ignoring you actually making progress. Now, this is not to say that more volume is
not important. The main takeaway is to progress your volume
appropriately based on your actual results instead of trying to push more volume in order
to see results. And finally, number 3, thinking you need to
cut when you actually need to build muscle. I came to this realization after reading many
questions and comments in my other videos. A lot of people, ironically usually those
with little to no training experience, think that burning fat is the missing ingredient
to their muscle aesthetic. The problem lies, however, when people overemphasize
fat burning to the point where they start eating so less that the nutrients become insufficient
in supporting continuous and optimal muscle growth. Even if burning fat is your main goal, preserving
lean mass should still be a priority. That’s best achieved with a slight calorie
deficit paired with both cardio and resistance training. But we’re talking about building muscle. For most people who are carrying an average
amount of weight and fat, the better approach would be to simply stick to a decent training
program, shoot for more protein and healthy whole food choices, and stay close to your
calorie maintenance, the number of calories sufficient enough for you to sustain your
current weight. It’s amazing how just sticking these fundamentals,
plus enough sleep, would get people much closer to their aesthetic goals than just burning
fat. Instead of reducing bodyfat percentage by
reducing fat mass, increasing lean mass to fat ratio is much more ideal, at least in
opinion. But again, it’s important to stick to the
fundamentals and let the results come to you. And most importantly, be consistent. And there you have it. Three potential reasons why you’re not building
as much muscle as you can. I hope you found this video helpful. Also again, there’s only a few more days
left for pre-orders on the new PicFit Shop launch, so please come check it out today. Let me know about other muscle building mistakes
you might have encountered in the comments below. If you enjoyed this video, please give it
a thumbs up and share it with your muscle-loving friends. As always, thank you for watching and GET
YOUR PROTEIN!

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