6 Reasons You-re NOT Building Muscle (FIXED)
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Date: 2022-04-22
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Comments and reviews: 10
TheJoker
I don't think RPE for beginners is a bad thing per se. It boils down to the level of commitment of the individual. Since finding out about RPE, and that leaving 1-2 reps in the tank (RPE 8-9) build muscle basically as well as going to failure each set, plus it can leave you more in the tank for later in the workout, I've started figuring out where my RPE 8 is on different lifts. And I'm a relative beginner in the gym (been going for about a year now, but mostly cardio to lose weight until my eyes were opened to recomp, and for each lift I've tried, I've been one or two reps off, max. Lat pulldowns I weighted the cable for a 10 rep set, and thought I'd hit rpe 8 at 8 reps, pulled to form failure and wound up with 12 reps. Now I know I either need to add a bit of weight next time, or go to 10 reps instead of the 8 I was doing.
I think you're spot on about effort, but I think even a motivated noob who's holding himself accountable could gain some benefit from knowing about RPE. Just my $0. 02
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I don't think RPE for beginners is a bad thing per se. It boils down to the level of commitment of the individual. Since finding out about RPE, and that leaving 1-2 reps in the tank (RPE 8-9) build muscle basically as well as going to failure each set, plus it can leave you more in the tank for later in the workout, I've started figuring out where my RPE 8 is on different lifts. And I'm a relative beginner in the gym (been going for about a year now, but mostly cardio to lose weight until my eyes were opened to recomp, and for each lift I've tried, I've been one or two reps off, max. Lat pulldowns I weighted the cable for a 10 rep set, and thought I'd hit rpe 8 at 8 reps, pulled to form failure and wound up with 12 reps. Now I know I either need to add a bit of weight next time, or go to 10 reps instead of the 8 I was doing.
I think you're spot on about effort, but I think even a motivated noob who's holding himself accountable could gain some benefit from knowing about RPE. Just my $0. 02
reply
Derek
This comment is a month after the video was posted so I'm not sure if you will get back to it. I love the video but have a question in regards to age. I am 50, and have been lifting for a good portion of my life. I feel like I have the mental strength to push my body past what it will give me. However, my age begins to worry me sometimes. About 15 years ago I tore my rotator cuff doing heavy incline dumbell press (bad form I reckon. Surgery fixed it perfectly to the point where I have zero shoulder issues even 15 years later and at the age of 50.
So, at 50 and older, is it still safe to push the body so hard? I can push hard. It always feels good. But I am worried it will feel good right up to that day, workout, or rep that it doesn't. I'm terrified of another injury because at 50 you heal a lot slower and I have been on a good run, pushing hard, and feeling great.
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This comment is a month after the video was posted so I'm not sure if you will get back to it. I love the video but have a question in regards to age. I am 50, and have been lifting for a good portion of my life. I feel like I have the mental strength to push my body past what it will give me. However, my age begins to worry me sometimes. About 15 years ago I tore my rotator cuff doing heavy incline dumbell press (bad form I reckon. Surgery fixed it perfectly to the point where I have zero shoulder issues even 15 years later and at the age of 50.
So, at 50 and older, is it still safe to push the body so hard? I can push hard. It always feels good. But I am worried it will feel good right up to that day, workout, or rep that it doesn't. I'm terrified of another injury because at 50 you heal a lot slower and I have been on a good run, pushing hard, and feeling great.
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Joe
I am so curious to know what my body would look like in comparison to now if I were to get proper sleep. 3 1/2- 4 hrs of sleep every day. I'll get 5 hrs rarely but when i do i feel more tired and i feel lost. Dead feeling. My stomache (chrones) will start up on me when my body is screaming for rest. Family let me get some good sleep in the other night, thanks to a zzz pill, dunno if it was rest or the pill but i slept 8ish hours and woke up whistling. Never done that before. I could think again, lol. My body was rejuvenated that i easily lifted my old wt. I was impressed with myself adding plate after plate, my brain wasnt out of order and less stress. Back to 4 hrs a night but i just wonder what if i slept good every day? Water is also a factor, but thats another future comment
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I am so curious to know what my body would look like in comparison to now if I were to get proper sleep. 3 1/2- 4 hrs of sleep every day. I'll get 5 hrs rarely but when i do i feel more tired and i feel lost. Dead feeling. My stomache (chrones) will start up on me when my body is screaming for rest. Family let me get some good sleep in the other night, thanks to a zzz pill, dunno if it was rest or the pill but i slept 8ish hours and woke up whistling. Never done that before. I could think again, lol. My body was rejuvenated that i easily lifted my old wt. I was impressed with myself adding plate after plate, my brain wasnt out of order and less stress. Back to 4 hrs a night but i just wonder what if i slept good every day? Water is also a factor, but thats another future comment
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Jasper
No clue on how to get in contact with you guys besides over here so I'll give it a shot: When I was 5 I broke my elbow, I had surgery and therapy on it to be able to fully extend my arm again although the surgery was not fully performed correctly (muscles on the inside of my upper arm near my elbow are -inactive-. Now my problem is that when lifting weights and still paying attention to the way I lift them and the posture I'm in, after a few days I'll start to feel it in a bad way in my elbow knowing if I'd continue that I'll get an inflammation in my elbow. So I guess my question is, is there any way or hope to still continue to gain muscle and volume in my arms?
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No clue on how to get in contact with you guys besides over here so I'll give it a shot: When I was 5 I broke my elbow, I had surgery and therapy on it to be able to fully extend my arm again although the surgery was not fully performed correctly (muscles on the inside of my upper arm near my elbow are -inactive-. Now my problem is that when lifting weights and still paying attention to the way I lift them and the posture I'm in, after a few days I'll start to feel it in a bad way in my elbow knowing if I'd continue that I'll get an inflammation in my elbow. So I guess my question is, is there any way or hope to still continue to gain muscle and volume in my arms?
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sport
Great effort after you-ve been training for awhile is great, it IS the way to go. Starting by maxing out after years of no training leads to injury and frustration. Please bring your entire body to a solid base before training hard. There comes a point where the fact that you played (fill in the sport) in high school won-t protect you from injury. Most of the bad back desk jockeys that I-ve ever worked with pride themselves/screw themselves up based on their high school sports record of 20 or 30 years ago.
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Great effort after you-ve been training for awhile is great, it IS the way to go. Starting by maxing out after years of no training leads to injury and frustration. Please bring your entire body to a solid base before training hard. There comes a point where the fact that you played (fill in the sport) in high school won-t protect you from injury. Most of the bad back desk jockeys that I-ve ever worked with pride themselves/screw themselves up based on their high school sports record of 20 or 30 years ago.
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Semper
I do heavy bag concentrated jabs an crosses with wrist weights on because even when I think I hit my shoulders well with my favorite and not favorite exercises, I really feel just how much I not only had left over, but that I didn't even work. Probably because other muscles naturally assist in those other exercises giving a space for those elusive ones to hide. But when I go to the bag with the wrist weights, there's no more slacker muscles getting away with anything
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I do heavy bag concentrated jabs an crosses with wrist weights on because even when I think I hit my shoulders well with my favorite and not favorite exercises, I really feel just how much I not only had left over, but that I didn't even work. Probably because other muscles naturally assist in those other exercises giving a space for those elusive ones to hide. But when I go to the bag with the wrist weights, there's no more slacker muscles getting away with anything
reply
AtoZbodyfitness
the best method for gaining muscle is to make sure to keep creating progressive overload. every month or less, keep increasing the intensity when you are able to handle it. this is to keep it simple and easy for anyone to understand, progressive overload builds muscle over time. You also want to make sure you are performing each exercise with a good technique and contracting a much as possible. and of course, your nutrition is important.
reply
the best method for gaining muscle is to make sure to keep creating progressive overload. every month or less, keep increasing the intensity when you are able to handle it. this is to keep it simple and easy for anyone to understand, progressive overload builds muscle over time. You also want to make sure you are performing each exercise with a good technique and contracting a much as possible. and of course, your nutrition is important.
reply
hehe_tommy
Isn't this bad for muscle growth (legit question, because i am actually confused) I understand the concept of maxing out your reps but i remember hearing Kai Greene(i think there is a vid where he talks about this) talk about this, saying if you do improper form you will build muscle incorrectly and thus have restricted range of motion on the long term, like a lot of bodybuiolders now a days. -tries to scratch back and fails-
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Isn't this bad for muscle growth (legit question, because i am actually confused) I understand the concept of maxing out your reps but i remember hearing Kai Greene(i think there is a vid where he talks about this) talk about this, saying if you do improper form you will build muscle incorrectly and thus have restricted range of motion on the long term, like a lot of bodybuiolders now a days. -tries to scratch back and fails-
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William
Reason #7: Not leaving your phone in the car or the locker room. Everyone is spending their time checking their phone, texting incessantly and spending more effort taping their sets than expending energy during them. I have a guy Cellphone Charlie who comes in every day and before he does his first set spends 20 minutes on this phone, texting and watching who knows what.
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Reason #7: Not leaving your phone in the car or the locker room. Everyone is spending their time checking their phone, texting incessantly and spending more effort taping their sets than expending energy during them. I have a guy Cellphone Charlie who comes in every day and before he does his first set spends 20 minutes on this phone, texting and watching who knows what.
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Threepw--d
IMPORTANT QUESTION:
The margin between doing it, and overdoing it can be very slim. I for myself push myself way too hard all the time, to the point where i have aching muscles the next several days, sometimes even getting into trouble with my hamstrings.
Where is the cutoff? I don't feel accomplished if i don't feel the pain the next day
reply
IMPORTANT QUESTION:
The margin between doing it, and overdoing it can be very slim. I for myself push myself way too hard all the time, to the point where i have aching muscles the next several days, sometimes even getting into trouble with my hamstrings.
Where is the cutoff? I don't feel accomplished if i don't feel the pain the next day
reply
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