4 Early Signs You’re Not Building Muscle (You Need To Know This!)

Summary

This fitness video addresses common pitfalls that hinder muscle growth. It highlights four early signs: lack of rep drop-off indicating insufficient challenge, ego lifting leading to poor form, ignoring training quality over program details, and frequently switching between calorie deficit and surplus. The video advises focusing on progressive overload, maintaining good form, being present during workouts, and committing to long-term goals for consistent muscle gains.

Takeaways

• 💪 **Sign 1:** Lack of rep drop-off in sets indicates you're not training close to failure, which is necessary for muscle growth after the beginner phase.
• 🔍 **AMRAP Testing:** Suggests doing as many reps as possible in some sets to test your limits and recalibrate your training weights.
• 🏋️‍♂️ **Form Over Weight:** Avoiding bad lifting habits like half-repping is crucial; it's better to lift lighter weights with full range of motion for progress.
• 🚫 **Ego and Lifting:** Don't let ego and self-worth be tied to the amount of weight lifted; it can lead to plateaus and injuries.
• 🧠 **Training Quality:** Focus and intent during training sessions are as important as the program itself; being mentally present can lead to better results.
• 📱 **Distractions:** Avoid distractions like social media during workouts to maximize training effectiveness.
• 🔁 **Calorie Deficit:** Constantly jumping between gaining and cutting phases can disrupt muscle growth; it's important to maintain a consistent approach.
• 📈 **Muscle Growth Timeline:** Recognize muscle growth as a slow process that requires patience and systematic planning over months or years.
• 🔄 **Permacutting:** Be aware of the danger of being stuck in a perpetual cycle of cutting and gaining without making solid progress.
• 📅 **Long-Term Goals:** Commit to long-term goals rather than focusing on short-term gains to see significant muscle growth over time.
• 🔔 **Stay Updated:** Encouragement to subscribe and enable notifications for further coaching and updates.

Q & A

What are the four early signs mentioned in the script that indicate you're not building muscle?

The four early signs are: 1) Lack of rep drop-off in sets, indicating insufficient challenge near failure; 2) Linking self-worth to the amount of weight lifted, leading to bad lifting habits; 3) Ignoring training quality, such as focus and intent during sets; 4) Continuously jumping back into a calorie deficit, disrupting the gaining phase.

Why is it important to have a rep drop-off in your sets according to the script?

A rep drop-off in sets indicates that you are training closer to failure, which is necessary for muscle growth, especially as you transition from a beginner to an intermediate level.

What is AMRAP testing and how can it help in training?

AMRAP stands for 'As Many Reps As Possible.' It helps in testing your limits safely by allowing you to find out how many reps you can perform with a certain weight without exceeding your capabilities.

How does linking self-worth to the amount of weight lifted affect muscle growth?

Linking self-worth to weight lifted can lead to bad lifting habits and form degradation, which in turn can limit muscle growth and increase the risk of injury.

What is the significance of training with full range of motion as discussed in the script?

Training with full range of motion ensures that you are effectively targeting the muscles and avoiding half-reps, which can lead to plateaus and hinder muscle growth.

Why is it crucial to focus on the quality of your training sessions?

Focusing on training quality ensures that you are fully engaged and giving your best effort during each set, leading to better results rather than just going through the motions.

What is the impact of frequently switching between calorie deficit and surplus on muscle building?

Frequently switching between calorie deficit and surplus can disrupt the muscle-building process by breaking momentum during the gaining phase, which is essential for building lean muscle.

What does the script suggest to avoid getting stuck in a cycle of cutting and gaining?

The script suggests being systematic with your training and nutrition, committing to long-term goals, and avoiding the trap of 'permacutting' where you're neither effectively losing fat nor gaining muscle.

How can subscribing and enabling notifications help in one's fitness journey as mentioned in the script?

Subscribing and enabling notifications ensures that you stay updated with new content and advice that can guide and motivate you in your fitness journey.

What is the recommended approach to muscle growth according to the script?

The script recommends a systematic and patient approach, focusing on long-term goals, proper training execution, and avoiding the trap of ego lifting and poor form.

Why is it important to have an objective perspective on your physique during muscle growth?

Having an objective perspective helps in tracking real progress over time, as daily changes can be subtle and hard to notice, preventing discouragement and misjudgment of one's progress.

Outlines

00:00

💪 Early Signs of Stalled Muscle Growth

The paragraph discusses common issues people face on their fitness journey, particularly the lack of significant progress over time. It highlights four early signs that indicate a person may not be building muscle effectively. The first sign is the lack of rep drop-off during sets, suggesting that the individual is not training close to failure. The speaker advises analyzing one's training program to ensure they are pushing themselves during sets and suggests AMRAP testing for recalibration. The importance of training close to failure is emphasized for those transitioning from beginner to intermediate levels to stimulate muscle growth.

05:01

🏋️‍♂️ The Danger of Ego Lifting

This section addresses the second sign of inadequate muscle building: linking self-worth to the amount of weight lifted. It warns against the trap of half-repping and sacrificing form for the sake of lifting heavier weights, which can lead to injury and stagnation in progress. The speaker encourages listeners to reset their weights and focus on full range of motion with proper form to ensure continuous progress. The paragraph also touches on the psychological aspect of lifting, where ego can hinder genuine progress and the importance of being mindful of one's form to avoid plateaus.

🧠 The Importance of Training Quality

The third paragraph emphasizes the importance of training quality over just having a good program. It points out that while a solid program is necessary, the actual execution and focus during workouts are crucial. The speaker stresses the need for full mental and physical presence during training, suggesting that being distracted or going through the motions can hinder results. The paragraph serves as a reminder that the art of lifting involves not just the science of a good program but also the discipline and dedication to execute it effectively.

🔄 The Cycle of Calorie Deficit and Gaining

The final paragraph discusses the fourth early sign of poor muscle building: frequently jumping back into a calorie deficit, which disrupts the momentum of the muscle gaining phase. It describes a common cycle where individuals, after losing fat, relax and gain weight quickly, leading to dissatisfaction and a return to cutting. This cycle can lead to 'permacutting,' where neither fat loss nor muscle gain is effectively achieved. The speaker advises a systematic approach to long-term goals, focusing on consistent progress over months or years rather than short-term fluctuations, and suggests committing to a plan for an extended period to see significant muscle gains.

Keywords

💡Fitness Journey

A fitness journey refers to the personal path one undertakes to improve their physical fitness and health. In the context of the video, it highlights the common plateaus and challenges individuals face over time, such as not seeing significant progress in muscle gain or weight loss. The script mentions how people often look the same year after year, indicating a stagnation in their fitness progress.

💡Rep Drop Off

Rep drop off refers to the decrease in the number of repetitions one can perform as fatigue accumulates during a set of exercises. The video uses this term to illustrate the importance of pushing oneself close to failure in each set to stimulate muscle growth. It's an indicator that the training intensity is high enough to promote progress.

💡Training Close to Failure

Training close to failure means performing an exercise set until one is unable to complete another full repetition with proper form. The script emphasizes that to build muscle, especially for those beyond the beginner phase, it's crucial to train with intensity that approaches this point of failure.

💡New Beginners Phase

The new beginners phase is a term used to describe the initial period when someone new to fitness experiences rapid progress due to their body's adaptation to exercise. The script contrasts this phase with the later stages where progress slows down, and more deliberate training is required.

💡AMRAP Testing

AMRAP stands for 'As Many Reps As Possible' and is a training method where one performs an exercise for a set amount of time or until failure. The script suggests using AMRAP testing to determine one's true capacity and recalibrate training weights, ensuring that training is challenging enough to stimulate muscle growth.

💡Lifting Habits

Lifting habits refer to the consistent patterns of behavior one develops when performing resistance training exercises. The video warns against bad lifting habits, such as half-repping or using poor form, which can lead to stagnation in progress and potential injury.

💡Full Range of Motion

Full range of motion means completing an exercise through its entire spectrum of movement, from the starting position to the full extension or contraction. The script advises against sacrificing this range in pursuit of lifting heavier weights, as it's crucial for effective muscle stimulation and avoiding injury.

💡Weight Reset

A weight reset involves reducing the amount of weight used in an exercise to improve form and range of motion, with the intention of rebuilding and progressing more safely and effectively. The video suggests this as a strategy to overcome plateaus and break bad lifting habits.

💡Training Quality

Training quality refers to the focus, intensity, and execution of a workout program. The script highlights that while having a good program is important, the actual performance of the exercises is equally crucial for achieving results. It contrasts those who are fully present and committed during their workouts with those who are distracted or going through the motions.

💡Calorie Deficit

A calorie deficit is a state where an individual consumes fewer calories than they expend, typically to promote fat loss. The video discusses how frequently returning to a calorie deficit after a gaining phase can disrupt the momentum of muscle growth, as it requires a balance between adequate nutrition and caloric intake for muscle recovery and growth.

💡Permacutting

Permacutting refers to a state where an individual is neither effectively losing fat nor gaining muscle, often due to an inconsistent approach to nutrition and training. The script describes this as a cycle of constantly oscillating between cutting and bulking without committing to either, leading to little long-term progress.

Highlights

Fitness progress often stalls after initial gains.

Four early signs to identify if you're not building muscle effectively.

Sign 1: Lack of rep drop-off in sets indicates insufficient challenge.

Training close to failure is crucial as you advance from beginner to intermediate levels.

AMRAP testing can help recalibrate training intensity.

Sign 2: Linking self-worth to the amount of weight lifted can hinder progress.

Bad lifting habits can creep up subtly and degrade form over time.

Weight reset can lead to safer training and better gains.

Sign 3: Ignoring training quality can lead to mediocre results despite a good program.

Execution and focus during training sessions are critical.

Sign 4: Constantly jumping back into a calorie deficit can disrupt muscle building.

Muscle growth and fat loss operate on different timeframes.

Permacutting can lead to a stagnation in physique progress.

Committing to long-term goals is essential for consistent progress.

Subscribe and enable notifications for more fitness insights.

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Transcripts

- So if you've been in the fitness journey

for a while now like I have,

you probably seen that most people aren't making

that much progress.

And if you go to the same gym,

you run into the same people year to year,

they might lose some weight for the summer,

gain some weight over the holidays

but their physiques generally look the same.

They aren't able to put on any more muscle

after they've gone through the new begins phase

where they've pretty much gained everything that they have

and they're basically stuck.

And I want to make sure you don't get stuck.

So in this video,

I'm sharing with you four early signs

that you're not building muscle.

And I want you to be able to recognize these signs,

look at your program, make the corrections

and start making some good gains.

So let's dive into it.

Sign number one.

When you're performing your sets,

you're hardly ever seeing any rep drop off.

And in other words,

you're able to hit the same on reps on all the sets

with the same weight continuously.

That's how your training looks like.

And what this can indicate

is that you're not really taking your first

and your second said closer to failure

because if you were, for example, let's say your maximum

with a squat is 225 pounds for 12 reps,

no more reps in 12, that's it, that's your real maximum.

And let's say you take your first set and you do 11.

That's gonna be very, very hard.

You're set close to failure.

You're gonna need a lot of rest.

And then for the second set,

sure, maybe you hit 10 or 11

but third set, very unlikely,

fourth set, even less likely

because you've accumulated certain amount of fatigue

from training close to failure.

And it's normal

for the amount of repetitions you can achieve to decline.

And as a beginner, this doesn't necessarily have to happen

because as a beginner, you can still train far from failure

and make lots of gains and new begins phase

but that honeymoon period is gonna end.

And now when you're transitioning

from beginner level to an intermediate level,

then you really have

to start challenging yourself training closer to failure

and you have to start looking at your training program.

Am I really close to failure?

Or am I leaving four or five reps in a tank here?

And I'm able to really hit all these reps and all the sets.

So analyze your program right now and see where you're at.

And you might benefit from doing a little bit

of AMRAP testing, so as many reps as possible

in some of the sets so remove the limits,

and see how far you can take it.

Obviously do this safely,

safety bar, squat rack, all that stuff

to make sure you're doing it correctly.

And then you can see,

and then you can recalibrate

and start using the right weight,

start really challenging yourself and pushing your limits

because that's how you're gonna maximize your gains.

Now, the second early sign you're not building muscle

is if you're not hitting the like button

on this video yet. (bell dings)

So if you haven't done so already please do me a favor,

go below the video,

hit that like button for some extra gains and jokes aside,

moving on through the second early sign

is that your sense of self-worth is linked

to how much weight you're lifting.

And we've all walked into that gym

and we saw that guy benching, half-repping 185,

stands up very proud of himself

and then months later, years later,

he's still doing the 185 half reps

and basically looking exactly the same.

So he's either gonna get hurt, continue making zero gains,

or he's just gonna quit

because he's making zero gains

instead of dropping the weight down to 135 or 140,

whatever's appropriate for his level of strength,

where he can do it with full range of motion

and start seeing some progress.

And the thing with bad lifting habits

is that they're subtle.

They don't suddenly happen.

You might be thinking,

"Well, I'm not the 185 half-repping guy."

But you could become that guy

because it starts with little cheats.

You don't touch the chest,

you stop a little bit above

and a little bit more, a little bit more

and suddenly you're half-repping.

You raise a little bit of weight on the squat,

you don't go all the way down because it's harder.

You stop a little bit higher,

a little bit higher, a little bit higher,

suddenly you're at parallel

then you're above parallel and then yeah,

you're lifting quote, unquote "impressive weight"

but your range of motion is now being sacrificed.

And when you look at that weight,

your ego starts getting attached to that weight

then that weight is something that you feel like,

"Well, that's my weight.

That's what I can do on this lift."

But the reality (chuckles) is you can't do it

with full range of motion.

So you're better off by doing a weight reset,

training more safer, and getting more gains

than keep doing what you're doing

because you're gonna eventually hit a wall

where you're not even gonna be able

to perform even with lousy form,

the amount of weight that you're trying to do.

So the key here

is not to let those bad lifting habits creep up.

Yes, they will eventually,

then your form will degrade as you keep getting up in weight

but it's important to be mindful of this.

And then when you notice that there's a degradation of form

that's not acceptable,

you start doing a weight reset, go back, rebuild

and continuously do so.

People that do this,

they see some tremendous progress over time

because they don't have their ego

and their self-worth attached to the weight.

And those ego lifters,

those that go through the gym

and then they do nothing less than 225 is acceptable,

they're usually stuck for years making very little gains

and usually getting hurt

because they're just continuously pushing

without training in a smart way.

So train smart, pay attention to your form,

and then you're gonna start seeing some great gains.

Now the third early sign

that you're not going to build as much muscle as you can

is if you're ignoring training quality.

And let me explain what I mean by this.

So there's a lot of discussion out there

on how to program training.

So which exercise are the best?

What's the best training frequency?

How many sets and reps and all that important stuff?

And you do need to have a great program

but it's also about how you execute that program.

How was your level of focus when you're doing the sets

and the reps in the gym itself?

Do you have the intent to do the best you can

for every single one of those sets?

Are you in the gym, you're fully present, and you're engaged

and you're really trying to give it your absolute best?

Or are you just physically there and mentally

somewhere else, or you're just completely distracted

and you're just going through the motions?

This matters, this is one of those forgotten things.

People are so obsessed with having the best program

but then the execution of that program

is spending half the time browsing social media

while they're in the gym.

And the execution itself matters a lot.

And this can be the differentiator between those guys

are really getting some incredible results

versus those are kind of getting mediocre results

but they have great programs.

And so you have to look at your own performance

and think of this as sort of the art of lifting.

Well, the science of lifting,

yes, it's important.

And we all like to nerd out on the important part

but when you have the program,

make sure you actually execute the program correctly.

And you're gonna see some exceptional gains.

Early sign number four.

You're continuously jumping back into a calorie deficit

and by doing so,

you're breaking momentum with you're gaining phase,

which is really important for building lean muscle.

And typically what's gonna happen

is someone who's gonna finish their fat loss phase

and then they will want to relax.

They think I've earned it,

I worked so hard for it,

the worst has passed now I can finally gain,

I can eat a little bit more,

I can just enjoy myself.

And of course, they slowly start losing self control

and then in just a matter of few months,

they gain a lot of weight.

And most of that is actually fat

because they gained it really quickly.

And now they look at their physique,

compared it to their old physique, not happy.

They want to go back into a cut

which then of course limits their muscle growth

because they're limiting calories.

And most people fail to realize that muscle growth

and fat loss operate in two different timeframes.

Muscle growth is a much slower process,

we're talking months and years to gain 10 pounds of muscle

that takes a very long time to do so naturally.

And it's a much more systematic process,

much more patient process looking at your body weight,

tape measures, training performance, photos,

especially from a perspective

of someone who's objective looking at you

because if you look at yourself day to day,

you go to the gym, you come back,

you look at yourself in the mirror,

you look exactly the same.

You won't even notice differences.

And the worst case scenario here is actually being

in what I would call permacutting.

You're not finishing your fat loss phases

but you're also not getting to gaining phase.

You're kind of in between.

So you're not committed to other phase.

You can maybe do a little bit of fat loss

but then when you go into gaining,

you end up binging out of your mind,

over eating, and then you have to cut again.

So you're kind of in the middle.

You're not really making any solid long-term progress

and that's how you can be stuck for years

with the same physique.

And so if you're in that state right now,

really be systematic with this

and commit to long-term goals.

So don't think about this as week to week or month to month,

but really what you're gonna do this entire next 12 months.

And you will be able to get some serious gains

because that's the only way to get out of the situation.

Also, what's gonna help you is making sure

to subscribe below (mouse clicks)

and make sure to enable notifications

by hitting the bell icon. (bell dings)

Details for coaching are in the description below

if you wanna work with me as your coach.

So check those out as well.

And I will see you in my next video.