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3 Reasons You're Not Building MUSCLE


3 Reasons You're Not Building MUSCLE

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Building muscle is a big goal for many of us bros and broettes. We want to have that bodybuilding physique! Most of us know that it fundamentally comes to to good training and good eating (and of course good sleep). But even with these things, there are potentially crucial muscle building mistakes that might be happening. In this video, we're going to dive into three potential mistakes you should try to fix if you want more of them gainz.

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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #gains #science

Why am I not gaining muscle? ✘ Top 3 Muscle Building Mistakes ✘ How to gain muscle

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How much are you eating? 0:45
How intense are your workouts? 1:46
Hit Failure 4:00

First you have to understand that plateaus are normal. You will go weeks and sometimes months without results because you're body has plateaued. Maybe you already put on some muscle and your body is trying to adjust to it's new mass before it puts on anymore muscle. However, if you haven't seen results as far as muscle growth in a long time, you may want to try some of the tips in this video to help you break through that plateau.

#1 How much are you eating. Your body doesn't necessarily want to put muscle on because it's an extra expense calorie wise. In order to put on more muscle you need to be consuming a lot of extra calories above what it takes to upkeep your body. A lot of people will build some muscle at a certain calorie range, and then when they plateau they continue trying to build muscle at that same calorie range. If 2,000 calories per day is not building muscle, you may want to try 2250 calories per day. If that doesn't work in 4 weeks try 2500 calories per day. Just keep in mind that as you grow muscle and plateau your body will be using a lot more of calories that you consume to support that new muscle mass. So that means you need to add even more calories to build even more muscle. Also stop going crazy with supplements. Supplements at your local gnc or vitamin shoppe will not help you grow and build muscle as well as real food.

#2 How intense are your workouts? When I first started working out I would come into my high school gym and in the middle of my workout I would look around at what kind of weights the people with more muscle than me were using. I would look at some guy with huge biceps and be like I wonder what he's curling. Okay he's curling 135 I'm curling 65lbs, if I want to get biceps as big as his I got to get to curling 135lbs. Now even though this is a very beginner mindset, and isn't always true, the intensity of your workouts are hugely related to the size of your muscles. As a natural lifter you're most likely going to need to use some really heavy weights to stimulate muscle growth. If you're using 25lbs for dumbbell presses every single week then chances are you chest is not going to get that much mass. Some people give way too much attention and focus to form and way too little to intensity. Yes your form is important, but you're going to have to get off of the tri cycle eventually and trade it in for a bike. That doesn't mean that you jump from doing 25lb chest presses to 75lb chest press cuz..u'll probably die. But it means that when you're comfortable with pressing the 25's you do everything you can to move up to 30's. So many people complain all the time about coming into the gym, working out, and not seeing any results. When I ask what they have done to take their workouts to the next level they draw a blank. Building muscle is not done by treating working out like a clock in clock out scenario. Someone can come into the gym 2 days a week and get more results than the person coming in 7 days a week just because they are pushing the intensity level of each of their workouts. If you can't move up in dumbbell presses, move up in flies. Try to move up in something every time you are at the gym. This doesn't only apply to building muscle. It can apply to burning fat, increasing your speed, your agility, and your conditioning. Instead of running for a mile every week, try two, then three, then 4. Point is don't keep doing the same things and expecting different results.

#3 Hit Failure! Let me ask you a question. If you are trying to grow your chest muscles for example. And every one of those sets you hit 10 reps. Why do you think your muscles will grow. Every time your muscles think I'm good I just completed my set.. no problem. I'll be able to do it next time if I just stay where I'm at. On the other hand if you took 275, only did it for 5 reps, failed completely, and needed someone to help the weight off of you. Your chest is going to say shoot I need to get stronger and add more muscle fibers to handle the stressors in my environment. You need to fail to grow your muscles. If you want to build muscle grab weight in every set that causes you to hit failure before you get 10-12 reps in. You can lighten the load as you get further along your workout because you should be hitting failure faster and faster as you tire out your muscles.

Other then that you just have to make sure you are not over training. Remember to build muscle you need to be in a calorie surplus state. So you can't be working out so much that you're burning up...

The #1 Reason You're NOT Building Muscle

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3 Reasons You're Not Getting STRONGER

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One of the scariest words in fitness... PLATEAUS. But is the issue actually a plateau? Or is that we're making some strength training mistakes that is holding us back? Let's take a look at some potential mistakes that we can fix now so that we can push that plateau a bit further away!

#strong #mistakes #gains

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Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science


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Building Muscle: 3 Reasons why you are NOT.

In this video I discuss 3 potential reasons why you are not putting on muscle or size at all for that matter. So just put on your headphones and listen away while doing cardio or driving to work.

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Why You’re Not Losing Fat (4 HIDDEN Mistakes You Don’t Realize You’re Making)

Why can’t I lose weight, why can’t I lose belly fat, and why am I not losing fat on a calorie deficit are a few questions we will hope to resolve in this video. Many people put a lot of time into how to lose body fat, but do not see any progress. Inevitably, they eventually give up. The reason people don’t lose body weight and can’t lose belly fat is not genetic, because of metabolism, or age… And in this video I will go over a few common mistakes after which correcting will allow you to start burning stubborn body fat and see the results your hard work deserves.

First and foremost, caloric intake is the key factor in determining body weight. You may be asking: what should I eat to lose fat? Many people claim they eat less calories than they actually do. Research in the field shows that most people significantly underestimate their calorie intake, and thus can’t lose fat. So, how can you avoid this costly mistake and how to lose fat quickly? Simply use a food scale to weight the food you are going to eat. You should also use an application like MyFitnessPal to track the calories in these foods. This will give you a better sense of the actual calories you are eating and allow you to make adjustments as you figure out how to eat to lose fat. The last thing to remember is seemingly small number of hidden calories, such as a little oil, salad dressing, ketchup, or bite of a chocolate bar which can add up to hundreds of calories altogether and prevent you from attaining your weight loss goals.

What else can you do to burn fat, especially fat below the belly button and why can’t you lose weight? Well, you need to keep track of your progress and the way to do that is weighing yourself. As shown in the video, you have to be consistent in the taking your body weight.You write down your body weight each day and average each set weekly to account for daily fluctuations. Comparing weekly averages can help you decide what step to take to keep inline with your weight loss goals.

The best way to lose weight fast is to avoid overeating. Many people eat back the calories they have burned after an intense workout, especially if they have done cardio. This can prevent fat loss altogether. This is even worse, because people tend to significantly overestimate the calories they burn in a workout. Even machines designed to do so are not reliable and tend to overestimate the calories used up in a workout routine. A better method would be to set daily calorie limits and weekly workout routines and stick to them as you track your average weekly weight – you can decrease caloric intake or increase weekly cardio if you are not losing weight as quickly as you want to be.

What is another common mistake you might be making that is preventing you from losing body weight, including stubborn belly fat or love handles? Relying on the scale to tracking weight loss is a big mistake. If you are new to training, coming back from an extended leave, or just getting serious about working out, you may be losing fat and gaining muscle – this may look like a stable body weight. But in reality, you are undergoing body recomposition. If your waist girth has decreased, arm girth is greater, and you are lifting more in the gym, despite weighing the same amount, then you can rest assured that you are making progress and have replaced body fat, especially fat on the stomach with lean muscle mass.

It’s crucial that you take the time to track all the necessary variables along your journey. This is why in my Built With Science programs, you not only get step-by-step training and nutrition programs, but you’ll also get access to multiple tracking softwares that I’ve built so that you can easily track your workouts, your diet, and basically everything you need along your fat loss journey. Within the program you’re going to learn how to avoid making crucial mistakes that mean you are not losing weight. To join today, take the quiz below to determine what program is best for you:



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6 Reasons You're Not Losing Weight

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Are You Building Muscle If You're Not Sore?

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In this video, I answer a popular question relating to muscle soreness and actually building muscle.. And cliff notes to take from this video are..
1. No you do not have to be sore to be building muscle. Muscle soreness is simply a waste product being created that causes pain. Well, as your body gets used to this weight training, it becomes more efficient at preventing the buildup of this waste product. Therefore, you simply start adapting to your workout.

2. Just because muscle soreness is not directly related to making gains, this does not mean that if you're not sore, you're always making progressing. Something to keep in mind is that you must always shock your muscles with different exercises, different weights and different rep ranges. You should try to change up your plan every 4-6 weeks.

3. This relates to changing up your workouts but in a different manner. If your focusing on getting sore, stop. Focus on building out your training regimen on using more weight for more volume.. this is called progressive overload and it is the number 1 way to consistently increase size and strength.

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3 Reasons Why You Are Not Building Muscle/Making Gains!

Many factors affect muscle growth. Many things can be done to maximize muscle growth, but why can't I make gains?

Build MORE Muscle With These Three Tips!

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Building muscle is a primary goal for many people. Everyone wants to get some more of dem gainz, whether to show off during Spring Break or simply to be proud of their achievements. Whatever your muscle-loving reasons might be, there are a handful of fundamental strategies you need to employ if you want to have any chance of getting that six pack of biceps you've been yearning. Here are three I personally believe everyone should understand before anything else.

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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional.

💪 Eat NO Protein To Gain MORE Muscle - by Dr Sam Robbins

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💪 Eat NO Protein To Gain MORE Muscle
Today I want to talk about NOT EATING protein so you can build more muscle or preserve muscle, while also losing body fat.

This very important topic obviously affects anyone who is trying build muscle,... whether you’re man or women.

But it also affects older people, 50+ who want to preserve muscle size as they age, which is ironically, a major cause of aging and death - muscle loss!

In fact, this is why they give AIDs patients lots of steroids and testosterone, to help bulk up in muscle, so when or IF they do get sick due to an infection or illness and quickly lose a ton of muscle, there is a “safety net”.

Eat More Protein To Gain More Muscle!?!?

The reason for the increase in protein consumption is because when you increase protein intake, there’s an increase in protein synthesis, leading to higher “nitrogen retention”, which will ultimately lead to MORE muscle and LESS body fat.

At one point, at a body weight of 200 lbs, I was eating 600 GRAMS of protein!

A lot of it was with protein supplements, powders and shakes, since I just couldn’t chew that much real food.

End Result = NO Extra Muscle!

How Much Protein Do You REALLY Need?

Just keep in mind that the time you’re growing the most is when you’re a baby, right?... and mother’s milk is only 5% protein. It’s mainly carbs (sugars) and fat.

In fact, I’d say the most you’d ever really need is about 1 gram per pound of body weight.

Sometimes I eat much less and as you can see in my pictures, I have NOT lost any muscle size or gotten fatter. And I still weigh around 200 lbs and I actually have MORE muscle now, than I did when I was eating more protein and I’ll tell you how and why in a minute.

IF you’re working out really hard 2-3 hours daily, taking LOTS of steroids and are in your 20’s when you CAN absorb more protein correctly, then you can do about 1.5 grams at the MAXIMUM and thus, if 200 lbs, you can eat about 300 grams of protein.

Why You Should Eat NO Protein!
Now, there are lots of problems with eating so much protein, but the one main topic I want to discuss today is that the more protein you eat, the faster is also oxidizes and thus, BREAKS DOWN faster.

So, the “experts” will say “more protein increases protein synthesis” and yes it does, but for about 48-72 hours, before your body ADAPTS and it increases protein oxidation, which means it BREAKS DOWN faster and thus, protein synthesis DECREASES!!!

Hence, the OPPOSITE happens! You start to LOSE muscle.

So what’s the solution?

“Protein Cycling/Fasting”

You need to protein cycle by actually having one day a week with NO protein. You can call it “protein fasting”

And trust me, you are NOT going to “lose” muscle. In fact, you’ll GAIN muscle… IF you do it correctly.

So, how do you protein cycle, not eat any protein for 24 hours and actually INCREASE muscle and burn more fat and most importantly, improve your hormones?

Here’s What You Should Do
Sundays, I eat no protein. You can pick any ONE day out of the week, I just pick Sundays.

Monday, my body is now super sensitive to protein since it’s gone without for 24 hours. So Monday and Tuesday, I have 150 grams of protein.

Thus, your weight (200 lbs for me) x 0.75 = 150 grams.

Then Wednesday and Thursday, I increase it by 25% to 200 grams.

Finally, Friday and Saturday I again increase it by 25% since body has adapted again and this time I take in 250 grams.
Every time my body adapted in about 48 hours, I again increased it to continue the additional protein synthesis.

Then as my body adapts again, Sunday I trick it and do no protein…. A “protein fast”

The Benefits

Your body continually increases protein synthesis every 48 hours, which leads to more muscle.
This prevents your body from adapting and increasing protein oxidation, which can lead to muscle loss.
And MOST importantly, all of this works because it helps optimize your hormones by lowering cortisol and other stress hormones … and by increasing muscle building hormones such as testosterone, IGF, Gh, Insulin, thyroid and so forth.

Of course, this “protein fasting” also has many health benefits such as a reduction in inflammation, which means more muscle, less joint pain and faster fat loss.

#muscle #weightlifting #proteinsandmusclegrowth

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7 Steps To Build Muscle (For SKINNY GUYS)

Learn how to build muscle fast. Even if you're a skinny guy or hardgainer you can gain weight and bulk up if you just follow this diet and workout advice. The link to create you're own bulking meal plan is below and by sticking to your macros you'll gain healthy weight while building muscle mass.

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#1 Not Eating Enough Calories 1:07
#2 Increase Your Carbs 4:02
#3 Progressive Overload 5:20
#4 Undulating Periodization 7:09
#5 Eat Enough Protein 7:55
#6 Don’t Overdo Cardio 9:17
#7 Get Enough Sleep 10:46

If you consider yourself a hardgainer and you find that no matter how hard you try, you just can't pack on any more muscle you're probably wondering, what am I doing wrong here? You've probably spent months, or maybe even years trying to bulk up but you're still skinny, you don't have much noticeable muscle mass, and most of your t shirts are still baggy, especially around your arms. Meanwhile you see other people that just seem to have an easier time than you. People that might not workout as much or they might eat the worst foods, yet they seem to be able to build muscle just by looking at a dumbbell. This can become really frustrating and even if you're a persistant person that doesn't quit, it can be very easy to simply label yourself as a hardgainer and to start making excuses. But the truth is that you're not a hardgainer. That's heard me.. you're not. Sure everyone's biology and physiology is different, and sure you may have a slightly tougher time building muscle than others, but most of what you believe about being a hardgainer is just a myth that's keeping you skinny. In reality, if you just do the 7 things that Im about to show you consistently, I don't care how much of a hardgainer you think you are, you're going to bulk up. The first and most common problem for...


1. consumption of amino acids, in particular leucine, stimulating increased muscle protein synthesis via the mTOR signaling pathway

2. long-term severe CR reduces serum total and free testosterone

Restricting calories increased the total output of cortisol

3. Extreme calorie surpluses provide no muscle-building benefit but do cause fat gain. See figure 1 of the study

4. Bench press strength associated with chest size:
See figure 1

5. more successful powerlifters typically have higher degrees of muscle mass expressed per unit height and/or bone mass

the significant differences were for muscle mass and muscular girths, it would appear likely that these differences contributed to the stronger lifters' superior performance.

6. Ideal protein intake is 1.6g/kg or about 0.8g/lb
See Figure 5

7. greater protein intakes and a more even distribution across meals are modifiable factors associated with higher muscle mass
an even distribution of daily protein intake across meals is independently associated with greater muscle strength

8. “a balanced distribution of daily protein intake acutely stimulated the synthesis of muscle contractile proteins more effectively than a skewed distribution

9. Concurrent training: The negative effect that cardio has on lower body strength/muscle mass
See Figure 1

10. resulting in an increase in AMPK activity after endurance exercise & AMPK... leads to the inactivation of mTOR and a decrease in the rate of protein synthesis

(10.5) 2% Carbs vs 77% carbs effect on Muscles

(11) Testosterone to Cortisol Ratio 60% carbs vs 30% carbs

(12) The carbohydrate restriction program caused a significant reduction in the number of squat repetitions performed

(13) Approximately 1 hr of SR on five nights a week led to less proportion of fat mass loss despite similar weight loss

(14) high-GI meal resulted in a significant shortening of SOL in healthy sleepers

3 Training Tips Proven To Speed Up Muscle Growth

Most of us want to build muscle as fast as humanly possible. In fact, one of the most common questions I get asked is “how to build muscle faster”. But unlike in the movies, building muscle is often a frustrating and painfully slow process, which can make it difficult to tell if you’re actually making progress. And unfortunately, this process only continues to slow down as you gain more experience.

For example, a 140 lb beginner can expect to gain around 1.5-2lbs of muscle per month in their first year of proper training. Fast forward to the intermediate stage and things slow down to around 1lb per month. Fast forward once again to the advanced stage and things slow down even further to the point where physical changes will become almost unnoticeable. So as you can see, muscle growth is a slow process, but overtime it does amount to big physical changes if you stay the course. And luckily, the literature suggests that there are a few things you can do to ensure that you’re indeed making progress and building muscle as quickly as your body is capable of. That’s exactly what I cover in this video.

The first thing you can do is to ensure you’re properly implementing progressive overload, such that you’re getting stronger overtime. The reason for this is because strength does seem to correlate with muscle size. Although this correlation is weaker in beginners, it becomes increasingly significant as you gain more training experience. Simply meaning that if you want to build muscle faster, you need to ensure you’re gaining strength week to week. One method you can use is something called double progression, where you strive to increase the number of reps performed each set (e.g. 4 sets of 8 reps) before proceeding to add more weight (e.g. add 5 lbs and try to overtime accomplish 4 sets of 8 reps again).

Now, you can definitely get very strong yet not noticeably bigger – this is an indication that you’re not doing enough volume. Therefore, the second thing you need to do to grow muscle fast is to ensure you’re doing enough sets per week. You want to aim to hit roughly 10-20 sets per muscle per week. Beginners should start at the lower end and then gradually increase this as you gain more training experience.

Lastly, you need to ensure that you’re training hard enough to build muscle fast. In fact, you want to train such that you’re reaching within 3 reps of failure at the end of each set. You definitely don’t want to go to absolute failure (at least not often), but you do want to push yourself close to it during each set. Utilizing these three methods will enable you to build muscle faster than you were previously.

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10 Muscle Building Mistakes (KILLING GAINS!)

The 10 Worst ​Muscle Building Mistakes that ​you should avoid. These mistakes are common for beginners that are starting to look into how to build muscle as well as advanced. If you're looking for the best bulking and muscle growth diet/workout you should first make sure you're not making these mistakes

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Mistake 1 - Always Sticking to The Same Rep Range: 0:57
Mistake 2 - Undervaluing The Importance of Food: 2:53
Mistake 3 - Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24
Mistake 4 - Overvaluing Supplementation: 5:44
Mistake 5 - Not Trying to Develop Neuromuscular Connection: 6:52
Mistake 6 - Working Out Too Much: 7:39
Mistake 7 - Avoiding Intense Weight Training Sessions: 8:57
Mistake 8 - Not Switching Up Your Training Style (Drop, super, tri sets): 9:58
Mistake 9 - Not Realizing Barbells and Dumbbells Are THE BEST: 10:48
Mistake 10 - Not Allowing Your Gains to Stack Up: 11:27

I've spent years trying to build muscle naturally and let me start by saying it's not easy. There's so much misinformation out there on how to build muscle as a natural and even if you were to find the right information there's so much of it that it's easy to get overwhelmed and not take action. I felt that first hand as ive gone through phases where my goal was to strictly be as bulky as possible and other phases where the goal was to get as lean as possible. Over the years of going through dirty bulks, clean bulks, cutting phases, trying different supplements, as well as constantly modifying my workout plan I went through a lot of trial and error. And I want you to avoid making the same mistakes that I did so you can see results as fast as possible by focusing on the things that truly matter when it comes to building muscle while ignoring the rest. So today I want to go over the 5 biggest muscle building mistakes that you're probably making that are preventing you from seeing the gains you deserve. Let's jump right In and start with the biggest workout related mistake that beginners and advanced people make. Always sticking to the same rep range. There is a rep range that is believed to better for building muscle and even though there's a lot of debate about what the best rep range is most people will agree that it falls somewhere between 6 to 12 reps. The best results that I noticed were always within a narrower rep range of 5 or 6 to 8 reps. However by constantly sticking to this same rep range you're going to have a lot of trouble making progress especially after you're no longer a beginner and results start slowing down. This is why you want to spend time with three different rep ranges low moderate and high. Your moderate rep range could be 6 to 8 reps. Your low rep range wlcould be roughly 3 to 4 reps and your high rep range could be 12 to 15 reps. You would spend two to three weeks working on each rep range and you would do this because each rep range has benefits that will transfer over to the other rep ranges helping you get stronger and build muscle faster. The three to four rep range allows you to lift a much heavier weight which will then make the weight that you were using for your moderate and higher rep ranges a lot easier allowing you to lift heavier weights for those rep ranges as well. With a high rep range of 12 15 or even 20 reps you'll be increasing your endurance and your body will adapt to an increased production of lactic acid. This will help you squeeze out extra reps at the moderate rep range and even the low rep range with the very heavyweight. Breaking up your work out into periods of low moderate and high rep ranges is known as periodization and this will allow you to continuously increase the intensity of your workouts in the shortest amount of time possible ultimately leading to some very impressive results. Your body is very good at adapting and periodization is a great way to constantly keep it guessing which is a big plus when it comes to building muscle. The next mistake is undervaluing the importance of food. If you happen to be a hardgainer you have to eat a lot of food to build muscle. if you're not a hardgainer you still have to eat a lot of food to just not as much. Muscle is metabolically active tissue and due to our biology and the way that we've evolved our bodies try to conserve energy whenever they can to ensure that we don't starve. So from an energy conservation standpoint your body doesn't want to build muscle and you're going to have to force it into growth.

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3 Reasons You're Not Building Muscle From Top Albuquerque Personal Trainer Korbie Nitiforo

Top Albuquerque Personal Trainer Korbie Nitiforo gives you three reasons why you're not building muscle Video link for reason #2 poor exercise technique

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We are the fitness and fat loss experts! Not getting the results you want from your workouts? Not sure what to eat to burn that stubborn belly fat? Albuquerque's Top Personal trainer Korbie Nitiforo has the answers to help you get back in shape!



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