Have you noticed your physique has looked the same for a long time even though you’re training hard? What is the problem… do we need more protein? Do more super sets/ drop sets? Or do you just have bad genetics?
Even though genetics play a role in your physique, all the reasons are not the answer.
As I have mentioned in previous posts you may have the best program in the world but if you can’t adhere to it consistently, that program won’t do anything for you.
🍎 Nutrition - Calorie Surplus:
There’s no question in order to build muscle mass you need to be in a calorie surplus, food is fuel. This isn’t an invitation to eat anything and everything, still assuring your macros are met and consuming good quality food to make sure the weight you are putting on is muscle not fat.
🔊 Volume/ Intensity:
If the weights you’re lifting in most exercises stays the same every week, your body will also stay the same each week. If you’re looking to increase muscle mass your strength must go up, a stronger muscle is a bigger muscle. Every week there should be an increase in volume whether its weight, reps or sets.
If you are still doing that bro split training program fad, my prayers go out to all those gains lost. Training a muscle once a week won’t grow as much as you’d like it too. If you really want to put some size on specific areas (Chest for example), training it 2-3 times a week will be your best set. ALTHOUGH…doesn’t mean you do 8 exercises on said muscle group for 3 days, spread the total volume over 3 days. Damaging the muscle too much will prevent that muscle from growing.
If you are feeling super sore after every session where you cant get out of bed the next day, you are overtraining and won’t recover properly to develop new muscle. Muscle doesn’t build when training, you are creating stress and damage on the muscle. Muscle grows during the recovery phase so getting good quality food post training and good quality sleep that night is where the magic happens.