Training Hard But Still Look Small? Here's Why

Summary

In this video, the creator explains why some lifters don't look like they lift, despite consistent training. Seven key reasons are discussed, including over-prioritizing leanness over muscle gain, bulking for insufficient periods, not pushing hard enough in workouts, focusing too much on showy muscles, and getting distracted by shiny object syndrome. The video also emphasizes the importance of consistency and proper program structure for long-term gains. The creator encourages viewers to avoid common mistakes and highlights their Train Wise app for a more efficient approach to building muscle and achieving fitness goals.

Takeaways

• 😀 Prioritizing leanness over mass can hinder muscle growth. A small calorie surplus is necessary for muscle gain, especially for those who are already lean.
• 😀 Being stuck in a constant cycle of bulking and cutting can prevent significant progress. Commit to longer bulking phases to see real size and strength gains.
• 😀 You won't see significant gains if you aren't pushing yourself hard enough in your workouts. Intensity and training close to failure are crucial for muscle growth.
• 😀 Don't fall for the myth of supplements or quick fixes like excessive testosterone dosages. Focus on proper training, nutrition, and consistency.
• 😀 Don't overemphasize just the 'showy muscles' like chest and biceps. A well-rounded approach that includes shoulders, back, and triceps is essential for a balanced physique.
• 😀 Shiny object syndrome can derail your progress. Stick to a consistent plan and avoid constantly switching up exercises and training styles.
• 😀 Copying the routines of advanced bodybuilders might not work for you due to differences in genetics, drug use, or training experience. Customize your approach for better results.
• 😀 Muscle growth takes time. Don't expect instant transformations—building muscle is a long-term process that requires months or even years of consistent effort.
• 😀 Maintaining a healthy calorie surplus during bulking is necessary, but be mindful not to overdo it and turn into excess fat. Keep a moderate surplus to optimize growth.
• 😀 For a structured approach to training and nutrition, check out the Train Wise app, which offers personalized coaching, training plans, and educational content.

Q & A

Why is maintaining a low body fat percentage hindering muscle growth?

Maintaining a low body fat percentage makes it harder to gain muscle because muscle growth requires energy. If you're not getting enough energy from food, your body will start using fat stores, which eventually leads to a trade-off between gaining muscle and staying lean. Consuming a slight calorie surplus is essential for muscle growth.

How much of a calorie surplus is recommended for effective muscle gain?

A surplus of about 200-300 calories above maintenance is typically sufficient for optimal muscle growth, leading to a weight gain of around 1-1.5 pounds per month. Advanced lifters may need a smaller surplus, around 100 calories.

Why is it essential to spend enough time in a calorie surplus for muscle building?

Short, intermittent bulking phases followed by cutting lead to minimal muscle gain. It's necessary to spend longer periods in a calorie surplus to give your body the consistent energy it needs for muscle growth.

What should be the focus of your training to look like you lift?

Your training should focus on intensity and mechanical tension, not just optimizing every tiny detail of exercises. Training close to failure, using proper technique, and progressively overloading your muscles are the key factors for significant muscle growth.

What’s the impact of skipping leg day or avoiding training certain muscle groups?

Neglecting certain muscle groups, like the legs or back, can lead to an imbalanced physique. Focusing solely on chest and biceps might make you look impressive from the front, but when rotated, your physique will lack depth and proportionality.

What is shiny object syndrome, and why is it detrimental to muscle building?

Shiny object syndrome refers to jumping from one training program or technique to another without consistency. Constantly changing your workout routine prevents you from tracking progress or applying progressive overload, which is crucial for muscle growth.

Why shouldn't you copy the routines of highly shredded individuals on social media?

Highly shredded individuals often have genetics or use performance-enhancing drugs (PEDs) that make their results not applicable to the average lifter. Additionally, content creators may promote exercises or routines simply for engagement, not because they're the most effective.

How long does it typically take to see significant muscle growth?

Building muscle takes time. Serious changes might take several months, or even years, of consistent effort. For most people, visible progress can take longer than expected, especially without optimal genetics or PED use.

What is the importance of focusing on all muscle groups rather than just the 'showy' ones?

Training all muscle groups with equal focus leads to a well-rounded and aesthetically balanced physique. Focusing too much on chest and biceps at the expense of shoulders, back, and legs will result in an unbalanced look when viewed from different angles.

What is the role of the Train Wise app in achieving muscle-building goals?

The Train Wise app condenses over 20 years of coaching experience into a structured program, offering training plans, nutrition targets, tutorials, educational content, and community support. It helps users stay consistent and work efficiently towards their muscle-building goals.