Why You’re Not Building Muscle (FINALLY Start Growing)

Summary

In this video, an expert discusses the most common muscle growth mistakes people make and offers practical advice on how to avoid them. Key issues include inconsistency in training, insufficient protein and calorie intake, and inadequate volume or frequency of exercise. The speaker emphasizes the importance of being consistent, getting enough nutrition, and managing recovery to see progress. Additionally, they highlight how genetics can influence muscle growth, urging viewers to set realistic expectations. With the right approach, muscle growth is achievable for most, but it requires dedication, effort, and patience.

Takeaways

• 😀 Consistency is key to muscle growth. Sporadic training or inconsistent effort leads to minimal results.
• 🍽️ Proper nutrition, including adequate protein and calorie intake, is essential. Without it, muscle growth will be severely hindered.
• ⚖️ Tracking food intake is crucial. Many people think they’re eating enough, but often aren’t meeting their caloric needs for muscle gain.
• 🏋️‍♂️ Volume and frequency are important. At least 6-8 sets per week for each muscle group spread across two sessions is the minimum for effective muscle growth.
• 💪 More frequency and volume may be necessary for advanced trainees. 4-6 sessions per week with higher sets per session can significantly increase muscle growth.
• 🚫 Avoid undertraining. Training a muscle only once a week with insufficient volume isn’t enough to stimulate noticeable muscle growth.
• 🧬 Genetics play a huge role in muscle growth. Not everyone will gain muscle at the same rate, and some may struggle despite training hard.
• 📊 Set realistic expectations. Comparing your progress to bodybuilders or influencers may lead to disappointment. Focus on your own journey and incremental progress.
• 📅 Patience is necessary. Muscle growth takes time, and it’s important to understand that results won’t happen overnight, even with the right efforts.
• 🔄 Progressive overload is essential. Increasing the intensity of your workouts, either through volume, frequency, or load, ensures continual muscle growth.

Q & A

What is the biggest muscle growth mistake people make?

The biggest mistake is inconsistency. Many people train for a short period, then take weeks off, which prevents muscle growth. To see results, you need to train regularly over an extended period.

How does insufficient protein and calorie intake affect muscle growth?

Without enough protein and calories, your body won't have the raw materials to build muscle, no matter how hard you train. Proper nutrition is essential for muscle repair and growth.

What is the minimum amount of volume needed for muscle growth?

At least 6-8 sets per muscle group per week, spread across two sessions, is the minimum effective volume for muscle growth. Advanced lifters may need more, but this is a solid starting point.

Why is consistency in training so important for muscle growth?

Consistency is key because muscle growth is a long-term process. Skipping workouts or not maintaining a regular routine means you won't accumulate enough stimulus for growth.

How many times a week should you train a muscle to see significant growth?

At least two to three times per week. Each muscle group should be trained with a minimum of 6-8 sets per week, spread across sessions for optimal growth.

Can you still grow muscle if you're not genetically predisposed for it?

Yes, you can still grow muscle, but your rate of growth may be slower compared to someone with superior genetics. Understanding your personal limitations and working within them is key.

Why do some people fail to gain muscle despite consistent training?

Some people may have genetic factors that limit muscle growth. Even with perfect training and nutrition, certain individuals may experience little to no muscle gain due to their genetic predispositions.

What role does volume play in muscle growth?

Volume, defined as the total number of sets per muscle group, is crucial for stimulating muscle growth. A higher volume, distributed over multiple sessions, leads to greater hypertrophy over time.

How should one set realistic expectations for muscle growth?

Set expectations based on your own progress and avoid comparing yourself to influencers or bodybuilders. Understand that muscle gain takes time, and focus on steadily improving year over year.

What is the relationship between calorie intake and muscle gain?

To gain muscle, you need to eat more calories than you burn, ensuring you have enough energy for workouts and recovery. If you're not eating enough, you won't be able to build muscle, no matter how intense your workouts are.