Why You Don't Look Like You Lift (Fix This)

Why you look like you don’t lift(Fix This)

There are many different reasons why you train hard but don’t look like you lift, and one of them is perspective. For example, if you compare me to Chris Bumstead, the current Mr. Olympia in classic physique. He’s only been training a year longer but put him beside me, and I look like I don’t even lift.

He said he added 10 pounds of muscle on his back alone last year. This doesn’t include the muscle he added to the rest of his body. I might have added 2 to my entire physique.

You might be saying, why are you comparing yourself to Chris? He has superior genetics, maybe the best in the world, and he is enhanced. A natural lifter can’t compete. This is my point exactly.

When you’re thinking, you look like you don’t even lift. Who are you comparing yourself to? A fitness YouTuber who you don’t even know if he’s natural or not? You should be comparing yourself to your last progress pictures.

If you are interested in losing body fat and adding muscle, please email me at 1shark1bite@gmail.com for information on my personal training services.

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Now, if you’re actually taking progress pictures and month after month, nothing changes. Then we need to look a little deeper.

First and foremost, you need to follow a training program and stick to it from beginning to end. You could do a simple one like stronglifts, or you could take one of the workouts I have on this channel and progress it as I explain in the videos.

Infrequent training isn’t going to build a lot of muscle.

When we’re working out, we have to train hard enough. The repetitions that build muscle are those last few before failure.

A study published in the Journal of Strength and Conditioning Research asked 160 healthy weight training men what their 10 rep max was on the bench press.

They had them rep out to failure with this weight, on average, the men could do a total of 6 more reps than they said they could, falling short of the effective rep range to build muscle which starts 3 or 4 repetitions before failure.

One way you can tell you are getting close to failure is by looking at your rep speed. The closer you get to failure, the longer it takes to do a repetition. Until the last slow, grinding rep that tells you you have no more left.

As you become familiar with how slow your reps become, you’ll better predict when you’re in the effective rep range.

Most programs have an assigned rep range, and once you get to the upper end, it’s time to increase the weight. There’s a risk that in our quest to lift heavier and heavier, we start to sacrifice form or are no longer doing a full range of motion. Poor form leads to injury, and Half reps lead to half the gains.

You’re making progress, but you can’t see it because you're carrying too much body fat. When you’re lean, it’s a lot easier to see muscle growth.

People often wonder if they should bulk or cut, my answer is if you’re under 15 percent body fat, it makes sense to be in a small calorie surplus. If you’re over 15, I recommend putting yourself into a slight calorie deficit until you are below 15 percent.

Dirty bulking is killing your gains!! I don’t even like the term bulking. Getting fat does not build muscle. Most people use this as an excuse to eat too much and not even the right types of food.

Being in a calorie surplus is different. You are strategically increasing the amount of food you are eating to minimize fat gain and maximize muscle growth. Make sure you’re taking in an adequate amount of protein, fats and carbs.

As older guys, we’ve pretty much given up on our hard partying ways and have traded them for more responsibility and stress.

When we’re young, we often stayed up too late and drank too much on the weekends. Now stress tends to keep us up, and a few drinks help us relax enough so we can go to sleep. Too little sleep with too much stress and alcohol will negatively affect our gains.

We need to find ways to manage our stress better so we can get at least 7 to 8 hours of sleep every night.

https://europepmc.org/article/med/29112055