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Muscle-Building Workout and Diet

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 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

100 thoughts on “3 Reasons You’re Not Building MUSCLE

  1. Last plug for new store launch, I promise! But seriously, these shirts are top notch and great for the gym. Please check them out and use code “PICFITNEW” to get 15% off:

  2. I build a whole lotta muscle in the last 2 months compared to what I was doing for the past 12.
    Why ?
    Sleep and rest days

    In conclusion, do you need sleep and rest days to build muscles ?


  3. Intensity is the number one thing lacking in gyms across the world. I see a lot of people going in and banging out 3 sets of 8-12 on all their movements maybe twice a week and it looks like it took no effort for them to do. If you're not straining against that weight for the last couple of reps, you're just simply not pushing yourself hard enough. There's no other way to put it.

  4. I'd love to see why a seasoned lifter can't grow muscles and and cut at the same time. I know that but don't understand it. Muscles don't grow wigh kcal. But with a mix of amino acids and rest and training. So what if we had the correct amount of proteins for growth but less kcal?

  5. Tbh tho this video was good, but people think that carbs are bad and they do low carb diets to gain muscle and lose fat at the same time, which is a bad idea, carbs are essential for building muscle along with fats and protein

  6. This is actually a great video! Like how you actually just put in your common sense opinion and real world weaknesses. I talked a bunch of shit before but I'm going to subscribe to the channel now

  7. On a previous video was said that training till failure was detrimental for gains… Today: get closer to failure as much as you can…
    I'm getting nuts. Seriously.

  8. Okay so
    i have been training for like a month now and i have lost about 7 pounds
    i have become significantly stronger but im not sure if my muscles are actually bigger or was the fat just hiding them
    Since i wasnt getting all that much protein (i know big mistake but its kinda hard to fix when you rely on your mom to do the cooking (im 15 leave me alone ;-;)) im not so sure if my muscles actually grew
    any idea what the flip is going on?

  9. We wanna see how you look. I wana believe muscle building advice from someone who looks like what they are saying

  10. Cba to watch this video, but what three things are they?
    1. Nutrition
    2. Programming
    3. Recovery

    Thanks in advance for not providing any new information.

  11. Even with all the talk about failure not producing results, we're still talking about going to failure and going CLOSE to failure.

  12. I kept training to actual failure one day and my arms felt like electricity going thru them for days…I stopped exercising until the pain was gone

  13. Problem with the second one (volume of training) is that usually too little sets are recommended and when I performe them I dont feel done at the end :/

  14. Lift weights as often and hard as you can, eat at least 140g protein, and get plenty of sleep. Strongerbyscience if you want programming.

  15. lol bodybuilding is all about intuition. most of you guys just arent cut out for it. Get good sleep every night, eat high protein high carbs. Train low volume high intensity. take sets to failure and beyond with forced negatives. Slow the reps. Squeeze at contraction, slow the negative and stretch. progressively overload every single time you enter.perform 8-12 reps. consistency. 7-8meals a day. full range of motion. dont use momentum. stop accusing your lack of results on steroids.

  16. For calorie maintenance, is that before or after counting calories from weights, or before? I have a fitness tracker that tracks heart rate and displays a calorie burn for BMR plus any activity based on heart rate. Does my maintenance calories disregard the activity calories?

  17. @PictureFit is this a good workout Split:

    Monday: Back+Biceps
    Tuesday: Chest+Shoulders+Triceps
    Wednsday: Legs
    Thursday: Back+Biceps
    Friday: Chest+Shoulders+Triceps
    Saturday: Legs
    Sunday: Rest

    I am going to the gym for 6 months now. So i am kind of new still. If Anyone has any tips, please let me know!

  18. Do I have to go to failure once?
    Just one set?
    Or untill even after 10 minutes of rest I can't lift my weight anymore?
    Do I need to lower the weight untill I can't even lift 2 kg anymore?

    There's more to failure, please enlighten me

  19. Haha I'm the number 3. And now, I'm Startin bulking after 3years of bullshit cutting lol.

    Even though we know the theory /knowledge, that doesn't guarantee we do that in real life 😂

  20. Well ok if I’m kinda a starter when it comes to building muscle. I really started last year in terms of kinda watching videos and tryin to get the most outta my workouts. But the thing I’m kinda confused on is training 1-2 reps before failure. I always thought that training to failure was always the best way to get most muscle hypertrophy? Can someone please help me here haha

  21. I’m in a weird place, but can tell my arms and legs are getting bigger but I’m still the exact same weight when I started, I’m 5’6 and 115 and I’m trying extremely hard to gain muscle and weight

  22. quality information in this video especially, about MRV it's really necessary to start measure it and start note down training journal 🙂

  23. You’re not building muscle coz after a single workout session at the gym, you post pictures to ig and that’s about it

  24. The most common mistakes that I‘ve stumbled upon:
    >training too little
    >training too much
    >eating too little
    >sleeping too little

  25. 100-200 kcal deficit is the best way to get nowhere, losing fat painfully slowly while at the same time not being in a productive state for muscle growth

  26. I am literally in the no.3 situation, was really scared to eat a lot coz I just lost 20kgs recently. So I kept doing intermittent fasting and kept lleating less (I am talking 1000 caloric deficit)even while lifting and my friends at my gym who started exactly the same day as me had more gains after 45 days and I didn't know what I was doing wrong but now I now. thank u so much I really needed this one

  27. i train hard for 10 years, eat 5k cals a day, and still, nowhere close to Ronnie Coleman… Hell, it seems my body refuses to gain ANY weight now (even fat). How may I achieve the amazing physiques that is mens-open bodybuilding tier ? Thank you sir.

  28. Volume is one of the biggest mistakes, it's not about volume, it's about stress. In fact another of the mistakes is to measure the volume in repetitions x sets, in reality it is time under tension that only matters.

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