6 Signs You Don’t Train Hard Enough to Build Muscle

Make sure you’re not doing these six things in your training

Egis R.

--

Image by the author

You’re dicking around with your training. Simply put, you probably don’t train hard enough to build muscle (like most people in the gym). So ensure you’re not doing these six things in your training and you will build muscle aka become a muscular boy or girl with smelly armpits. How cool is that, huh? Very cool!

1. Your rep speed doesn’t slow down

The involuntary reduction of muscle contraction speed is probably the best indicator that you’re training hard enough to stimulate muscle growth. Jesus Christ are you confused yet? Because I’m sure as shit you’re.

What I’m saying is if you’re not training to the point where your rep speed begins to slow down at the end of the set, then you’re not exposing your muscles to mechanical tension which gives them the sufficient signal to grow.

The other day I posted a reel on Insta on precisely that. Watch the damn reel.

Notice that the weight barely moves on the last two reps. And by the vein popping out on my bold head which always makes my girlfriend freak entirely the fugg out cos’ my head might go kabloom, you can tell it’s tough. I generated so much fatigue that my lifting speed slowed down even though my effort was still high. Sets like that are the most effective for building muscle. So suck it up.

2. You’re not resting enough between sets

If you rest less than 2 minutes between sets, you can be damn sure that either the selected weight or intensity you train with is off (or both). Sure, short rest periods give you nice burn and pump but they compromise the volume you can perform on the subsequent sets:

studies on effects of rest interval length on performance
Image by the author

So don’t rush through your sets. It’s not a cardio session. Make sure you rest enough to perform your best on each set.

If your goal is muscle growth, for compound exercises such as squats, you should rest at least 2 minutes. For isolation exercises…

--

--

Egis R.

I’m Egis, an online weight loss coach who has heightened BS sensors for fitness & nutrition. Only evidence-based & sustainable fat loss. www.absscience.com