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 Sean Levinson

Anti-Semitic Rioters In France Destroy Jewish Shops, Chant ‘Death To Jews’

Pro-Palestinian demonstrators in France held a rally on Sunday that saw the businesses of Paris’ Jewish community vandalized and looted. Glass windows were broken and cars were burned as protestors shouted “Death to Jews,” and “Slit Jews’ throats.” The rioters, armed with petrol bombs and batons, were just yards away from the local synagogue when […]

Also On Elite

LOL Lists

16 Instagram Filters That Would Actually Be Useful

Wednesday was the fourth anniversary of the first photo ever uploaded to Instagram, and over the past few years, the app has proved just how much a company can profit from latching onto the coveted “narcissist” demographic. There are a number of reasons how Instagram managed to become the premier place to share your boring […]

Women

Approximately 60 Kidnapped Girls Escaped From Boko Haram And Are Now Safe

An estimated 60 women and girls abducted by the Nigerian extremist group Boko Haram have successfully escaped their captors, a security personnel reportedly told the Agence France Presse on Sunday. According to vigilante leader Abbas Gava, other vigilantes in the area told him that 63 women and girls — who had been kidnapped by Boko […]

Sports

Red Card! The World Cup Final Cake Is A Cruel, Cruel Prank (Photo)

For soccer players, if all else fails on the field, you have to think that they’d seek the comfort of the sweeter virtues in life, outside of sport. For the Argentina players who lost the World Cup final against Germany on Sunday, that might mean a lot of things. A joy ride down the rode, […]