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Muscle-Building Workout and Diet

What’s going on nation? So instead of a long intro we’re going to get right into it and talk [about] a question that I get all the time if I’m not sore after my Workout does that mean I’m not growing Muscle the answer is no and to explain this I want to talk about how your body grows muscle first and then I want to use this information to show you how you should structure your workouts to make sure you’re gaining the maximum amount of muscle possible now There’s nothing like that brutally sore feeling after a hardcore workout to make [you] feel like you’re making some serious gains It’s like a badge of honor for us But that also makes us question if the workout was good enough if we don’t feel sore at all You start having doubts like do I need to lift heavier Do I need to work out longer and actually the answer is no not at all guys there are three mechanisms by which Muscles grow and I’m going to try to explain is very complicated yeah mechanisms in very simple terms The first one is called mechanical tension This is about the load or weight that you put on your muscles when you exercise the tension that the weight puts on your muscles when you are going through full range of motion Causes them to respond by adapting growing and getting stronger This is probably the one mechanisms you all have heard of the important part here Is that if you want to maximize your gains You should always challenge yourself first and increase your weights And this is known as progressive overload since your muscle is always adapt You need to keep increasing your weights them to keep growing so maxing out from time to time is very important so work on your PRs nation The second Mechanism by which Muscles grow is called metabolic stress Metabolic stress happens when you do exercises that rely heavily on anaerobic glycolysis for energy production in simpler words metabolic stress happens when you do lots of repetitions and sets with short rest periods this type of technique is what gives you the pump that we all love and the pump happens because with all the Contractions your veins get restricted and blood accumulates because it can’t move as easily also Because the blood cannot flow freely we don’t get enough oxygen Oxygen supply to the muscle tissue which is another source of metabolic stress as a Result of all this action going on your body changes your hormonal profile and also produces compounds called metabolites for example lactate and creatine that signal muscle Growth So volume workouts with short rest periods are are important and necessary if you guys want to maximize [your] gains The third [Mechanism] for muscle Growth is called muscle damage muscle Damage is when you exercise and cause [micro-tears] to your muscles in order to fix these tears your body creates new muscle tissue Causing your [muscles] to grow now muscle damage can happen when you do new or different exercises when you focus on the eccentric or Descending part of the exercise and when you do exercise that put tension on the muscle when it’s in a stretched position So for example when you do something like a romanian deadlift you’re working your hamstrings while they’re stretched versus a leg curl where you’re working the muscle while contracting it so think that these stretched type of Exercises are the ones that cause the most muscle damage another good example would be a dumbbell pullover Versus a barbell bench press for chest so another key point for you to take from this mechanism Is that varying [your] workouts is very important in order to keep causing muscle damage Now let’s get back to the original question if you worked out And you’re not sore that means you didn’t do a lot [of] muscle damage But you can still be growing muscle because your workout focus on one or two of the other growth mechanisms mechanical tension [And/or] metabolic stress are we clear on that nation should make perfect sense for you guys by now But now we’re going to talk about how you should structure your workouts if you really want to maximize Muscle growth your workout should incorporate all three of these mechanisms Whenever I create workout programs such as my lean muscle system that you guys probably heard of I think carefully and strategically To make sure that I’m maximizing all three so number one do compound movements like squats and deadlifts to increase your overall Strength use heavy weights and set PRs. Guys this is using mechanical tension to stimulate Growth Number two vary your exercises and change your workouts to prevent your body from getting used to them so you can cause muscle damage consistently number three mix exercises that cause tension on both stretched and Contracted position remember the Romanian deadlift versus the leg curl example the stretch one will give you more muscle damage The contracted one will give you the pump and the metabolic stress and number four Incorporate volume into your workouts choose a few exercises that isolate the muscle and do lots of reps and sets with short rest periods to maximize metabolic stress Finishers are a great way to do that you guys know I love my finishers if you don’t want to or don’t have the time to do all the thinking you can sign up for the next wave of My program by going to I’m also adding another program to the original one again with all three of these techniques Incorporated to the workouts the first four-week program was geared towards shredding fat and building muscle or what I like to call lean gains and the next six week program will be focused on building strength while growing muscle I hope you guys enjoyed this video Make sure to like and subscribe for more tips exercises routines and recipes and if you haven’t already Go make your free profile and join us on What’s your maximum output?

100 thoughts on “Am I Not Growing Muscle If I’m Not Sore? – A Guide to Muscle Growth

  1. I remember in the army we got so use to doing 100 push ups in a row we recovered in like 30-60 minutes and could do it again LOL (all day too) . Never got sore after as well… I felt like a beast back in the day. PS MY fat NUCCA ASS is getting back in shape 😀

    Looking back I wonder if they put steroids in the food xD I never got a boner in basic training and I know that might be "TMI" but I literally never got one… so I was sterile and a freaking beast! I ran 2 miles in 9:51 (and I honestly didn't try my hardest) which isn't really impressive but still sounds amazing

  2. Oh man. I missed a week and went back pretty hard and the next day felt like i couldn't move. So sore. Must not be getting enough protein. Anyway house looks great man. I love to see someone do well and be successful in what they do. Awwsome!

  3. Absolutely perfect. So clean and polished, well spoken and professional, knowledgeable, with the perfect amount of silly. You’re the man Scott never stop

  4. i think i cant grow muscle, like, i go ham in the gy and i cant get sore at all like put all effort and shit like wtf man

  5. This is so crazy. I looked this question up and you do the same workout routine I have been doing for years. I was taught push pull legs by a guy in 2015 and have been doing it basically every since. It is a freaking easy but genious.

  6. I used to believe this. Then, I realized I was intentionally making myself sore for about 90% of my life. Seemed like a dumbass reason to work out everyday.

  7. I think you nailed it on the head there, but why not get just a bit bigger and more solid? You’re in great shape but it’s like your always just 3-6 months away from looking top alpha, you know?

  8. i see a lot of people in the gym lift heavy and get really tired and really in pain i joined them they all died from the workout and no more energy me however by the end of the training i have so much power and energy left in my that i can still keep on going more than 3 hours also when i do heavy weights sometimes maybe i feel the pain but usully i dont feel anything even when i made sure my trainer is beside me seeing im doing it 100& right i been lifting for more than 1 year now and im really scared to go on heavy weights because i dont feel any pain i have felt muscle soreness the first week of training after that nothing the only bodypart i feel the pain of it is my legs day and also noted that i change my workouts every 3-5 weeks sometimes i go for 12 weeks workout plan people in the gym told me that i have something called sweet nerves which makes me really strong since i dont feel the pain or the pump and sometimes i do feel the pump but it goes away after 2 minutes may anyone please tell me that i have not wasted most of my time doing stupid shit because i have been reading a lot about workouts and position and i really wanted to be able to compete in the future however i don't have the money to buy workout plans niter the money to spend on supplements i barley can pay for my membership which i work from 7 am till 4 pm which im making 100$ a month i hope that one day someone will guide me through and help me with my workouts im willing to put all the effort if you are willing to help me message me here maybe we can talk 🙂

  9. Research pretty much shows that DOMS is not caused by muscle damage. Chemical markers point to nerve growth/adaptation being the culprit. You can have DOMS in the absence of micro tears, and you can have less pain after a second workout even if that workout caused more muscle damage. This is also the reason that none of the "proven" techniques to get rid of the pain are really effective.

  10. I work my ass off in the gym, started 6 months ago. I was so soar I could not move at first. Now, I do not feel soar at all the next day, I can feel that the muscle is tired, and worn out.. but not soar. I used to hate being soar, now i hope for it.

  11. Very easy to understand. I learned a lot especially regarding muscle damage on stretched muscles.

    Also, I've been watching a few of your videos and I just love how you refer to your viewers as "nation". I'm like, "I'm from and in another country!!! lol"

  12. Right after utilizing this program, my sciatica pain has been relieved. Learn more about this particular back pain guide simply by do a search for “Kenzαnο αyb” on Google. Employing this, one could rest in numerous postures. I now feel safe with my hip pain already eliminated. .

  13. i wasnt aware about the stretching tension being that much effective, no wonder why i can feel my chest much much better doing inclined push ups on chairs instead of regular push ups on the ground, i almost regret doing them after my regular push ups sets

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