Why aren't you growing ?

boss_jboss_j Posts: 1,243B-Class
Here are some of the primary reasons most trainees don’t grow::cool:

1. You overtrain and under eat. These are listed as the main primary reason because they go hand in hand and BOTH must be balanced or you can forget growth. The most perfect training regimen will fail miserably if diet is not there to support it. And conversely, the most perfect diet will be wasted if the trainee is doing more workload than they can recover from—most do WAY too much!

2. The training workload is not varied. Doing the exact same lift the same way stops being productive for most trainees within 3-6 weeks. Once the body has adapted to the loading it must be changed if you are to continue to force the body to adapt.

3. Too much focus on isolation exercises, not enough compound work. You can do all the “small” lifts until you are blue in the face, but until you are moving big poundage’s in the big lifts you will remain small. Which brings up point #4.

4. You MUST squat and deadlift if you are going to reach your bodies growth potential. Think it through. Doing squats or deads activates 70-85% of the bodies overall musculature in one move. Doing a set of curls maybe 3-5%. Which sends a big signal that the body better get better at synthesizing protein and better at handling the need to grow as a unit? You will NEVER reach your potential without doing the squats and deads.

5. You constantly fluctuate between lifts that have bad carry-over. Here is an example:

I have seen many times, and one I have done myself. The trainee burns out on benching and decides to do Hammer Strength Benches for a change. He makes the switch and is jazzed. His Hammer press is going up every week and he is stoked. After a time he has added 50 lbs to his Hammer bench and decides to go back and hit the bench, only to find it’s up a whole 10 lbs!!!!!

That doesn’t mean there is anything wrong with Hammer Benches. It just means that the lifts are dissimilar enough that an increase in one may not necessarily help increase the lift on another. Use of stabilizers and inter and intra-muscular coordination are two primary reasons, along with neural recruitment pattern gains that don’t apply well to the other lift.

6. You don’t know when to de-load/cruise :cool: , or take time off. NO ONES body takes a constant pounding of hard training without periods of active or full rest recovery. Until you learn how and when to don this your training will never be optimal

7. Your micro-nutrient support SUCKS! I can’t count the number of guys I have seen trying to build great physiques taking a “one a day” vitamin and thinking they have it covered. If you want great things out of your body, you need to put great fuel in it.

8. You train with the intensity of a arthritic old lady. Nuff said.

9. You have no clearly defined goals. Most people just “lift to get bigger”, and while this is a fine goal, not having and strength related goals will kill your progress in the long run. Your primary goal should be getting stronger on the big lifts on a CONSTANT basis. Setting short and long-term strength goals and achieving them is what equals a big strong trainee in the long run.

10. You are inconsistent. Getting excited about your training and killing yourself in the gym only to burn out and few weeks later and miss a bunch of sessions ends up being 1 step forward, 3/4 steps backward for many trainees. Getting and staying consistent and racking up sustainable gains over the long-term is what it’s about.

Poster By:Iron AddictThis post was written by BY Matt Reynolds

Virtually everything you’ve ever read from a bodybuilding magazine is heresy and should be regarded as not worth the paper it was printed on. The programs written by the so called “superstars” of the bodybuilding world were actually ghost written by some guy in a cubicle who doesn’t know a thing about proper training, programming, exercise phys, or periodization. If, by chance the program was actually written by the “superstar” you can rest easy as long as you are one of the most genetically gifted people in history AND you are on such a ridiculous amount of drugs that you have to tan to hide the yellowing of your skin due to liver failure.

The fact is that big, strong guys are a dime a dozen, and many of them get that way in spite of their training knowledge than because of it.

I know what I’m talking about in the world of training not because I’m the biggest or the strongest (although, at 270lbs and an 800 squat, 600 bench, and 700 deadlift I can hold my own), and not because I know the most about exercise phys (though I can hold my own there too), but because I have trained with and become friends with best. I have trained at Westside Barbell Club, with the Metal Militia, talk on a continual basis with the best strength coaches in the nation and world-wide, and the training methods I prescribe have been tested in the gym on literally hundreds and hundreds of regular, everyday athletes and shown to work. Period.

So here’s what I can stand before you today and say with great conviction what I know to be true about training:

1) I believe in general that the majority of people don’t work hard enough.
If there’s one thing we can learn from the old Eastern Bloc countries, it’s that they worked harder than us, and that primarily, is why they always beat us in the Olympics. Work hard in the gym (even if your program sucks) and you will be rewarded.

2) I also believe that most people don’t put near enough emphasis on lower body and core work. The key to getting big is full squats and deadlifts. If you are looking at your routine and you see that you are training upper body 3 or 4 days per week and lower body once, you have a serious problem. The majority of athletes should live and die in the squat rack.

3) And for that matter, EVERYONE’S program should be centered around these exercises: Full Squat, Deadlifts (or cleans or both), heavy barbell rows, bench press, and Standing Barbell Military/Push Presses. Add pull ups, barbell curls, dips, heavy abdominal work, and some core work (back extensions, reverse hypers, or glute hams) and that should make up 95-100% of the total number of exercises you do. The most effective training is simple and hard.

4) Training a bodypart once per week (and one bodypart per day) is one of the worst ways to train. It will create a rut in your training that you can’t dig out of.

Training a bodypart twice per week has always been shown to be superior to once per week training of a muscle. The problem is with the influx of "Weider Principles" and other bodybuilding trash that's posted in the magazines, the masses have been stuck in the one-bodypart-per-day-per-week rut for years.

No strength athletes train a bodypart once per week. Most olympic lifters, powerlifters, and strongman train their backs at least four times per week, and last time I checked, they weren't lacking in back width.

The simple fact is that training using an upper/lower split or a push/pull split or 3 full body days will provide double or triple the training stimulus than training a muscle once per week and thus, if done correctly will lead to much, much greater growth and strength gains.

5) Training to near muscular failure has shown to induce identical hypertrophy gains than training to all out muscular failure. The reason you guys can’t train a muscle more than once per week is because you are destroying it when you do train it. Learn to hit or miss that last rep and then call it done. Don’t do ridiculous amounts of forced reps, negatives, etc. until you literally can’t move the muscle. Take it to near failure and then your muscles will recover enough so that you can train them again in 3-4 days.

Understand that there is a huge difference in training to near failure and not training hard. I would never advocate to not train hard. Actually, quite the opposite – try to squat for 5 sets of 5 reps using only 10lbs less than your five rep max. That’s absolutely brutal. But when you get done, don’t go to the leg press machine and keep pounding out sets and stripping off weight until you literal can’t do a single leg press with only the sled. That’s absurd, and you can’t recover from it in 3 days.

6) Squat at least below parallel every time. Are you kidding me? I can’t believe some people are still quarter squatting and saying that riding a squat all the way to the ground is bad for your knees. Learn the facts. Stopping at or above parallel puts much more strain on your knees than going ass to grass. Plus going all the way down in an Olympic style back squat will put more mass on you than any other exercise. Period. :cool:

7) Isolation exercises are absolute crap. 90% of your routine should be made up of full squats, deadlifts or cleans, bench press, standing overhead press, heavy barbell rows, pull-ups, dips, and core work (abs, glute ham raises, back extensions, reverse hypers). Isolation exercises and machines are the worst thing that ever happened to the weight training world.

8) Quit using pyramid rep schemes like 10,8,6,4,2 – Instead, your time would be better served doing boring (but effective) gut busting sets of 5x5 or 4x8-10 using the SAME WEIGHT for each set. They WILL produce better results than the pyramid scheme. BTW, check your ego at the door when you do these.

9) I’ll quote my good friend, Glenn Pendlay (the best S&C coach in the nation) for the next one:

"Most athletes do too many exercises. Many times they look over other peoples programs like they are at a buffet. They pick a little of this and a little of that from a variety of programs, and end up with something useless. People think you have to train each muscle with a different specific exercise. Many guys in college athletics would do better if they would just randomly slash off half of what they are doing, and then work twice as hard on the half that is left."

10) Another of my favorites from Glenn:

"im so sick and tired of hearing people who just started training who say they cant gain weight. jeez ive heard this crap so often. every day it seems i have some stupid kid ask me about how to gain weight... in resturants, at the grocery store, yo uname it. for some reason there seems to be a sign on my back or something. usually i know its worthless to talk to them, sometimes i actually waste my time. talked to a kid at the golden corral a couple of days ago. took almost an hour when i should have been enjoying my all you can eat steak night... 3 days later i see him in the gym when i just happened to go in to talk to a friend who i knew was there... kid was there doing preacher curls. said hi to me, then said well i talked to my friend about what you said and he said he tried it once and overtrained so i decided to do this thing i read about... on the other hand about 6 months ago i talked to this 6' tall, 150lb kid who wanted to know about getting stronger. kid had done well in judo, won some titles, also after that had done cycling, turned pro then quit a year later, quite a good road racer. he actually did what i told him i guess, about 3 months after i saw him the first time i saw hiim again, he weighed about 185... he wanted to try olympic weightlifting so i let him train with the team i coach. now hes weighing 204 and clean and jerking about 300lbs, 54lbs gained in 6 months. no drugs. olympic squat from 175lbs to 385lbs, front squat from 150lbs to 330lbs. hell be a good lifter, has a good work ethic. needs to be 240 and fairly lean, will compete eventually in the 231 pound class. will take about another 12-15 months i suppose. why is a kid like this the exception and not the rule? why will kids do the same old thing for years in the abscense of results, and not try anything new? what the hell is wrong with people. there is a gym in town, i know the owner so i go and talk to him sometimes, there are all these kids in there, skinny little ****s, doing curls. they never progress, you see the same faces one year to the next, same bodies too."

11) Ultra slow reps or TUT is, for the most part completely worthless. Will it work? Yes. But the total amount of work that one can complete is much lower when utilizing slow reps. Just go natural. Don’t try to be super fast, and bouncy, and don’t try to go ultra slow. Just do it naturally and controlled.

12) “The burn”, “the pump” and “the feel” have nothing to do with the effectiveness of an exercise. Yes, even I have been caught on upper body days looking at myself in the mirror when I’m all blown up, but that has nothing to do with the effectiveness of the last exercise. You do hammer strength bench presses and flyes for sets of 20 and I’ll do heavy barbell bench presses and deep dips. One of us will “feel the pump” more and the other one will grow.

13) Likewise, delayed onset muscle soreness (DOMS) also gives no clue as to the effectiveness of a workout. It just means A) you have a ton of microtrauma in a muscle or a lot of lactic acid/ waste products. Congratulations.

14) “Core stability training” is not done on a swiss ball or a stability board. It’s done by pulling heavy deadlifts, standing overhead presses, full squats, heavy barbell rows, heavy farmer’s walks, Atlas stones, tire flipping, reverse hypers, heavy back extensions, glute ham raises, and heavy abdominal work.

15) A good gym has nothing to do with how nice the machines are or if they have a pool or tanning beds or even if it’s air conditioned. A good gym smells like a mix of body odor and liniment and supplies their members with a big box of chalk.

Kelly Baggett, one of the best strength coaches his take as well on how to get bigger

This is not to attack anyone but I'd be willing to bet a lot more natural muscle has been built using the recommnedations of Matt and Glenn over the years then all the complicated bodybuilding schemes out there. The problem with bodybuilders is they try to overcomplicate everything and lose site of the big picture.....that's making strength gains in the gym on basic movements along with scale weight increases on a week to week basis. Now you can complicate that as much as you want but those are the only 2 things it takes to get big. It doesn't take any sort've fancy specialized training routines and special diets. If more people would spend more time in dark stinky ass gyms worrying about putting weight on the very basic movements and spend more time eating in high volume (note the golden corral reference) with an emphasis on gaining scale weight then a lot more muscle would be built.

For every bodybuilder who has success building a physique naturally I'll show you at least 20 who don't get jack **** in the way of results because they sit around with their thumb up their butt worrying about this and worrying about that and basing everything off of their "pump"...worrying about the "feel" of this exercise and trying to trash the muscle every workout without any regards to periodization and failign to realize that if they would've just strived to put 50 lbs on their squat and 15 lbs on the scale their problems would be taken care of......They go starving themselves to death on boiled chicken and broccoli while spending $300 per month in supplements thinking they can get "bigger" and "smaller" at the same time spending 5 years wasting time not gaining 10 lbs of scale weight all while looking at strength athletes with their nose up in the air when what they don't realize is that fat powerlifter they like to make fun of has actually put on 50 lbs of muscle in the last year and he could spend 3 months stripping that fat off and hand you your ass and balls in a bodybuilding contest simply because he trained very simple, focused on strength gains and most importnatly wasn't afraid to sit down at the dinner table and do some serious eating.


  • kilogramkilogram Posts: 8
    wow...this is some good read!!thanks...
  • sergieeesergieee Posts: 656
    waiting for sir ds and milks take on this
    4) Training a bodypart once per week (and one bodypart per day) is one of the worst ways to train

    parepareho kasi kaming prog. no contradiction, just want to hear opinion lang. :D
  • daltonkamotedaltonkamote Posts: 3,629
    Hmmm, usually sakin twice lage arms, kse saby ng chest,back,shoulders, pag chest tri,pag back bis, bka ibig sbhn dto eh ung tipong sl5x5 training? Build strngt daw diba,
  • ejiyuejiyu Posts: 60
    Dami ko natutunan! Thanks bossing!
  • DalmasVektazDalmasVektaz Posts: 2,155
    sergieee wrote:
    waiting for sir ds and milks take on this
    4) Training a bodypart once per week (and one bodypart per day) is one of the worst ways to train

    parepareho kasi kaming prog. no contradiction, just want to hear opinion lang. :D

    ito ba yung gngwa ko serg?? yung 5 days split ko? kung oo medjo epektib nmn skin,1 month ko gnwa. kaso nga lang parang lagi akong antukin na after mtpos ko yung prog na ganyan,kaya balik ako sa 3 days split wo
  • milksworthmilksworth Posts: 3,138
    sergieee wrote:
    waiting for sir ds and milks take on this
    4) Training a bodypart once per week (and one bodypart per day) is one of the worst ways to train

    parepareho kasi kaming prog. no contradiction, just want to hear opinion lang. :D

    i dont have any problem training a body part twice a week. i just want to recover any bodypart fully before hitting them again. thats the reason i train them only once per week. kung mag train man ak ong body part 2x i make sure the interval is long enough like 4 days in between.

    also, working one body part per week seemed to be effective for me. its just a matter of choice i think. different strokes for different folks ika nga.

    isa pa pala, if you were to train a body part 2x a week just make sure that you have atleast recover that said part. common knowledge naman sa BB na you need your muscle to be repaired for growth diba? and to do this your nutrition and rest should be well put. nutrition and supplementation plays a bid role again with this issue. i dont have a problem with this specially when im on special medication lol!

    therefore, one should know his/her body if training twice a week is more beneficial then so be it. if not then try other approaches right? its a never ending cycle of trial and error!nga pala yung sa one bodypart per day, i train only one body part per day dahil gusto kong bigyan ng focus ang body part na yun specially large muscle group kaya i do it like that. its just a meter of personal choice.
  • sergieeesergieee Posts: 656
    @dv yung kela sir milk and ds yung ginaya kong prog. ang sarap kasi para may nagagawa this summer, sakto sakin. ok rin naman routine di masyado nagtatagal no tapos nagagamit talaga full capacity sa 1 body part.

    @milk same thoughts sir, para sakin maganda talaga yung 5split, araw araw pinagpapawisan at hindi pangit paglobo.
  • kilogramkilogram Posts: 8
    marami akong na-hit na good points....i violated a few ones though...haha...much to improve on my workout....

    p.s. sakto pala yung inexperiment kong 4x8routine and seeing good results so far...heheh...thanks mga bosses!
  • PopoyPopoy Posts: 16
    strength training...
    3 compound exercises per routine with 2-3 isolations, 2 routines for 3 days a week, alternate, i learn my body can repair kasi in just 1 day basta me rest ka at least 8 hours and you eat enough with vitamin C and multivitamins as support...

    thanks sa post me natutunan ako 2 to 3 points na need ko i consider...
  • Mighty_OakMighty_Oak Posts: 3,940
  • Personally when natural and squatting to failure my legs will be in extreme pain for a couple of days and pain free around day six or seven. On a decent amount of juice I'm ready to go in around 4 days. What works for elite 'natural' athletes may not be best for mr average.
  • sergieee wrote:
    waiting for sir ds and milks take on this
    4) Training a bodypart once per week (and one bodypart per day) is one of the worst ways to train

    parepareho kasi kaming prog. no contradiction, just want to hear opinion lang. :D

    hmm medyo ewan ko lang sa #4 na statement nya , i train one bodypart per session in the gym but it doesn't mean na isang bodypart lang talaga ung natratrain. e.g. bench press it targets chest,triceps,front shoulders, sa bagay iba iba naman ang mga tao madaming methods naman how to build your body depende kung ano ung nagana sayo at hinde.
  • rotrot78rotrot78 Posts: 1,147
    referring isolation exercises like biceps curls and triceps isolation, bench press kasi compound exercise yan, pero syempre may kanya kanya tayong preferences ..
  • 7 months na ako sa nag ji-gymn, for the first 2 months, once lang, then twice a week na. I can see changes naman, medyo ok na katawan ko kapag naka-shirt, pero overall hindi ko pa rin gusto. Hindi ako nagte-take ng supplements kasi ang mahal. Suggestions?
  • chris316chris316 Posts: 48
    7 months na ako sa nag ji-gymn, for the first 2 months, once lang, then twice a week na. I can see changes naman, medyo ok na katawan ko kapag naka-shirt, pero overall hindi ko pa rin gusto. Hindi ako nagte-take ng supplements kasi ang mahal. Suggestions?

    Food is still the best source of protein and nutrients that you need when you are building muscles.
    Pandag-dag lang tlaga mga supplements most of the time.
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    7 months na ako sa nag ji-gymn, for the first 2 months, once lang, then twice a week na. I can see changes naman, medyo ok na katawan ko kapag naka-shirt, pero overall hindi ko pa rin gusto. Hindi ako nagte-take ng supplements kasi ang mahal. Suggestions?

    Gawa ka sir ng journal mo sir sa may journal section, Put your training program there, Diet, etc.. then we'll take it from there in answering your questions. :)
  • nakagawa na po ako ng journal, sorry na double, mabagal kasi yung pc. nag lag ata.
  • MikeZMikeZ Posts: 3
    Thanks ani TS!
  • BorexxxBorexxx Posts: 167C-Class
    It's really nice using search function. I get the chance to disciver old thread with very helpful contents like this.

    Thanks TS.
  • brylle_55brylle_55 Posts: 166C-Class
    @happen pay ito oh read mo
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