3 Reasons You Are Not Big

3 Reasons You Are Not Big
World
Like Us On Facebook
Like Us On Facebook

There are too many guys who go to the gym consistently yet I’d never know they worked out if I didn’t see them there. What a waste of time. If I was making no progress after months in the gym, I’d surely quit, yet these people think they’ll start miraculously seeing results even though they’ve seen none since buying the membership.

If you can have a full conversation between sets, it might be time to work harder.

Me and my workout buddies rarely speak while we train. Other than some grunts while lifting heavy weight, or motivational chants while our partner is training, “one more,” or “let’s go,” we hardly have any time for discussion let alone air in our lungs to make it happen.

We are sucking wind between sets. Training is meant to be hard. If it was easy everyone would be a monster but that is far from the truth. Keep rest periods short and volume high and you better be struggling to squeeze out the last few reps of each set. You should really feel the blood pumping by that time.

My suggestion is picking one powerlift in the beginning of the workout where you focus on weight lifted, taking longer rest periods and doing 8 or less reps. After that I would focus on volume and keeping rest periods to 20-30 seconds rather than focusing on what is on the bar.

Shorter rest periods allow more muscle fibers to be recruited into action because the muscle fibers we initially used have not had enough time to recover between sets and thus we need to tap into new fibers. Secondly, the pump is important to get blood and nutrients into the muscle expanding the tissue and leaving room for more growth.

You’ll increase the capacity of your muscles to hold glucose and other nutrients and also your veins will widen and become bigger to accommodate for the increased blood flow. All of this will add size to your body.

If your shoulders are sore from working biceps, you’re doing it wrong.

Form is important. It’s more important than hoisting up a million pounds and getting a back workout in from training your arms. Take it from someone who used to lift to satisfy his ego rather than goals, you look like an idiot when you’re lifting sloppy and don’t have the muscle to show for it.

Take a moment to relax and pick an appropriate weight. Chances are, guys like me or even bigger in size are more focused on our workouts than judging you by what you are lifting. We will get a laugh when you are benching in the smith machine with 3 inch range of motion needing a spot on your first rep, but if you’re trying hard and using good form, we know how it is, we all started there.

Since we are training our muscles and not the movements there are a few things I will suggest; Squeeze all reps and flex the working muscle hard at the top of the movement. Slowly lower the weight after each squeeze. The negative portion of the lift actually has more emphasis on muscle growth than the actual initial contraction.

If doing isolation movements, practice the lift without the weight at first. Find the range of motion for that muscle and when moving onto the weighted lift stay only in that range of motion. You should only be moving 1 joint in an isolation exercise.

If you eat like a girl, chances are you’ll look like one.

Skip the salad if you’re not having a steak with it. Eating is the most important part in building muscle tissue. Providing yourself with adequate protein, carbs and fats will keep you growing and make your workouts actually count.

There are two big mistakes many people make when it comes to eating and lifting. First is not eating enough. If you burn more calories than you consume you won’t be gaining much muscle at all. Second, a lot of people do not eat enough protein to facilitate protein synthesis.

My suggestions are to start by eating 4-5 meals a day. Make sure each has a good source of all your macronutrients. Find out how many calories you need to maintain your current weight. You can start by calculating your basal metabolic rate (Google BMR calculator) then add250-500 calories above whatever number it gives you. Keep a record of your bodyweight and adjust calories up or down according to goals.

Next, make sure to consume between 1-1.5 grams of protein per pound of bodyweight. I typically consume closer to 1.5 grams on any given day, but 1 gram per pound will be sufficient enough to help you repair your muscles and ultimately add more muscle tissue to your frame.

At the end of the day, you get in what you put in. If you want to do something, do it right. Train hard, use good form and eat correctly. Given some time you should be on the right track to becoming a monster.

Austin Stehling | Elite. 

Share Tweet
React
Like Us On Facebook
Like Us On Facebook

Contributing Writer

Elite Daily is a medium for people tired of disingenuous content; we have sought to create a space where stimulating, applicable content can reach a like-minded audience.

More In World

World Adam Matula

Baby Elephant Has Some Serious Ribbon Dancing Skills (Video)

Elephants are apparently masters of ribbon dancing and rhythm gymnastics. Recent footage captured by tourists shows Faa Mai, a baby elephant who was rescued and currently lives at the Elephant Nature Park in Thailand, showing off in front of friends with a large blue ribbon. The intriguing baby elephant does tricks with the ribbon, spinning […]

World Adam Matula

Drunk Guy Somehow Manages To Get Stuck Under An ATM Door (Photos)

When an ATM swallowed his card, a drunken Cheng Kao got scared he might get locked inside the glass booth. He tried to escape by squeezing underneath the glass wall. Instead, he ended up stuck for an entire night. Concerned citizens of Zhejiang, an eastern province in China, called to report the stuck, unconscious man. […]

World Adam Matula

Once A Cheater Always A Cheater: Science Says Cheating Is Repetative

If your current partner cheated on their ex to be with you, it’s very possible you’re relationship is in serious trouble. Research suggests lovers who are “poached” away from others are more likely to cheat in their new relationships. Scientists at the University of Southern Alabama researched levels of commitment and satisfaction among 443 men […]

Also On Elite

World

Boy Swims For Dear Life While Being Chased By A Hungry Crocodile (Video)

Footage shot in Sian Ka’an, Mexico, shows a young boy swimming for his life as a gigantic crocodile chases him from behind. The tourist had unknowingly entered a body of water locals have long stayed away from because it’s home to this crocodile, well-known throughout the area. He might have been killed had someone not been […]

Goods

This Bathroom Is Made Of 9.4 Million Calories Worth Of Chocolate And Costs $133K

Willy Wonka would be proud to own this bathroom set. Made entirely of solid Belgian chocolate, it’s currently for sale in the UK, retailing for about $133,000. Bathrooms.com created the Maderno Sweet in collaboration with British chocolatiers Choccywoccydoodah. The set is a tongue-in-cheek reference to the many would-be redecorators who search “bathroom sweets” instead of “bathroom […]

World

Bill Gates Accepts Mark Zuckerberg’s ALS Ice Bucket Challenge In Big Way

Mark Zuckerberg challenged Bill Gates to the ALS Ice Bucket Challenge on Wednesday, and it only took Gates two days to accept and respond. The challenge started in honor of Boston College alumnus Pete Frates, and Gates is the latest big name to dump freezing cold water on his head to raise awareness for Lou Gehrig’s […]

World

This Potato Looks So Much Like A Shark, It Might Scare You Away From Dinner (Photo)

In case you haven’t heard yet, it’s Shark Week! That means it’s time to honor sharks — including things that look like sharks, like this potato, . Reddit user Rouguediamond found this potato with a “mouth” and “eye” that looks strikingly like the mouth and eye of a shark. People are already calling the potato “Sharknato,” which […]