February 7, 2009
Topic:
Weight lifting trouble shooting tips
Ok, so you’re unlike many, in the fact that you actually use your gym membership, lifting hard two or three times a week but there’s a problem. You’re not seeing any results. I’ve come up with several things that are sure to put a halt on your progress no matter how often you workout.
1. Not lifting enough weight - I know you hear me say this a lot but if you do 10 reps on a bench press with a weight that you easily could have done fifteen or twenty then the weight is simply too light to build muscle. Remember, it’s called progressive resistance training for a reason. Adding extra reps is a good way to progress but remember; sometimes, it’s just time to pick up a heavier weight.
2. Resting too much between sets – If gaining muscle is your goal, you need to keep the rest periods under two minutes. Remember, one of the fathers of exercise science, Russian coach Matevyski has stated many times; “To grow, a muscle fiber must not just be stimulated, but exhausted.” Causing a moderate level of fatigue in the working muscle is a must. So put the cell phones away, limit the socializing and get to work.
3. Not using post workout nutrition - Multiple research studies prove that at no other time during the day is nutrition so critical than right after a workout. Through personal experience, I believe it is lack of post workout nutrition that leads to most people’s inability to see results. I’m not trying to push or sell any type of protein shake because it doesn’t have to be one. It can be a sandwich. Just make sure you get some protein and some carbs right after.
Question from viewers:
August
I’ve heard about a new workout claiming that it burns 1000 calories an hour. Is this possible?
Jackson
Is stretching really overrated
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