Hope it works but I am reading that genetics can be a factor when it comes to muscle. So you may just be the lean type. Any family members that you can sneak peak at to see if they pack on muscle mass?
23 Dec 19 by member: liv001
|
My uncle has lots of muscle and he’s my size. BUT he’s a mechanic so lifts heavy stuff all day every day. Most are heavier and round :/. Based on my bone measurements it says I could compete if at max muscle max lol. I’m doubting that calculator now.
23 Dec 19 by member: peeperjj
|
It didn’t take into consideration that I’m post menopausal. I think lacking hormones and not being able to take any means lower muscle mass for me unfortunately.
23 Dec 19 by member: peeperjj
|
Peeperjj welcome to the club. You’re (as well as me) what they call a hard gainer. You need to push volume. Every set should go to failure, to the point you can’t push it anymore. These last few reps are when we start to build muscle. Also to keep the muscles fatigued by keeping your rest periods on spot. Straight sets should not exceed 60 second rest between sets. 2 minutes on completed super sets and if you’re doing iso sets then 90 seconds between sets.
The number of reps are not as important as feeling the burn and working each set to failure. If it takes 12 reps so be it. 💪💪
23 Dec 19 by member: Mike531
|
Also a pre-workout drink contain caffeine will help you push through that loss of energy feeling.
23 Dec 19 by member: Mike531
|
I have an amino/bcaa drink and I think it has caffeine. I’ll have to double check. I’ve quit caffeine except morning coffee. Too many headaches from pop and the pop I like the best is caffeine free. 😢
23 Dec 19 by member: peeperjj
|
23 Dec 19 by member: peeperjj
|
Hopefully your new strategy will help. I can feel a bit discouraged myself. It’s good to re-evaluate our level of effort and don’t forget nutrition. Calories are the one thing I know I’ve got enough of 🙃 You are already pretty lean so you may need to eat more.
23 Dec 19 by member: CrashtestDawnie
|
The 5 rep range seems to be highly recommended for strength gains. but it really depends on how long you've been on a plateau and how your diet is going, and if you are losing weight, even 5 pounds, you could expect your lifts to go down unless you take a break from dieting or a one week rest period from lifting.
23 Dec 19 by member: jsagen
|
Peererjj also try mixing up your routine every 4 weeks. It helps prevent boredom and keeps the muscles guessing on what’s next.
23 Dec 19 by member: Mike531
|
I’m at a surplus most days. 100-400 generally 200ish. We have to change the routine around because our machines at the gym have been taken. Once every few months we work on different machines just to change it up ;).
23 Dec 19 by member: peeperjj
|
I'm just sitting here impressed. Cheering. Carry on...keep scrolling. :)
23 Dec 19 by member: binkytexas
|
23 Dec 19 by member: peeperjj
|