Why You’re Not Jacked
Why You’re Not Jacked
1. You socialize at the gym– are you chillen with your friends at the gym? Are you texting, tweeting, instagramming? If you’re answering “yes” to any of these questions you need to remember that the gym is not a place to socialize. It’s where you go to get results and put in hard work. I can’t even tell you how many times I’ll be in the middle of doing a set and someone will come up and talk to me. 100% of the time the person talking to me has a physique no better than a 3rd grade school girl. Get into the gym, do your work, hit it hard and heavy, and socialize when you get out.
2. Your choice of exercises suck- are you doing a variation of dips, pull ups, squats, and deadlifts every week? If you’re not, good luck getting the results you want. If all you do for your triceps are cable press downs, your arms won’t grow. Why? Because the stress/overload placed upon the muscle in that exercise is so minimal that it won’t activate enough muscle fibers to make the muscle grow. Doing dips will. Same can be said comparing leg extensions and squats. Which do you think places greater stress on the muscle? You have your answer right there. It’s not that these “lesser” exercises can’t pump you up, burn you out, and HELP with growth. But as your primary exercises? Absolutely not.
3. You have incorrect form/don’t use full range of motion- watch this video, this is how you squat, WATCH, go to about :50 seconds, are you doing that? In order for a muscle to get complete activation and fiber recruitment, you need to complete a full range of motion on the lift. Now don’t get me wrong, there are certain “sweet spots” and “holding points” in certain exercises that can increase tension and activation, we can cover those in other articles. But when you do your pull ups, curls, and even calve raises, you need to go ALL the way down.
4. You do cardio before weights- I’m not a fan of doing aerobics in general, but why no cardio before weight lifting? Attempting to lift weights after aerobic exercise will put you in a catabolic (muscle break down) state and you’ll actually negate your results, and waste your time. Why? After any form of exercise your cortisol will be high, and after doing cardio specifically, your cortisol will be very high, plus your energy will be spent along with your glycogen (stored carbohydrate used for energy in muscles), and then you want to try and lift weights after? Do it the other way around. Weights first and cardio after. OR NOT AT ALL.
5. You don’t eat enough protein– you should be eating a lb of protein per bodyweight minimum. 175 lb guy, 175 grams of protein. If you can afford for more protein, I advise it. You can’t go wrong eating more protein, they provide the amino acids required to build muscle and more importantly, recover from hard training.
6. You don’t eat enough fat– healthy fats are essential for optimum hormone production, primarily testosterone. Eating a fat rich diet (avocados, coconut oil, organic butter, nuts) will actually raise your testosterone and provide additional energy for your muscles to grow and repair. Ever looked at the musculature of a lion? What do they eat? Fat and protein.
7. You don’t get enough sleep– call me sleep obsessed, but I will forever drive this point home. I am the most ripped and lean I’ve ever been in my entire life and it’s because I’m sleeping better than I ever have in my entire life. I know people think that they can function on 5 hours of sleep. But I don’t want to function, I want to thrive and be rockin’ and rollin’ all the time. If you’re not seeing the results you want, get more sleep. Remember that you don’t grow when you’re in the gym, you grow when you’re out of the gym. Remember that.
8. You’re always stressed– remember, the last thing your body wants to do when chronically stressed out is build muscle and burn fat. In fact, quite the opposite. It will break down muscle and store everything you eat as fat. Handle your stress better and watch those muscles grow.
9. You never change it up- have you been doing the same routine for months? Years? i see guys at the gym who have been doing the same thing for 10+ years. I’m not exaggerating. They don’t look any different than when they did back then. Our bodies/muscles will get used to things faster than you think. Now don’t change your arm workout every time you train them, but be conscious of it. A good tip is to change a work out every 6 workouts. That’s the general time frame in which our bodies will adapt. So if you’ve been doing the same arm workout for 6 workouts, change it up.
10. You trust the bodybuilding magazines– this was something I had to come to grips with in my life. It’s not that the advice of professional bodybuilders can’t apply to the average joe, quite the opposite, you can learn plenty from everyone. However, what you have to realize is that EVERY PROFESSIONAL BODYBUILDER TAKES STEROIDS. Actually, not only steroids, but cortisol blockers, and every single high end supplement known to man. So when you read that they work out for 2 hours and you attempt to do this, you’re actually breaking down your muscle. The average individuals Testosterone will drop after one hour of a workout. And the reason these bodybuilders can work out for so long is because of….steroids! Your better off finding advice from people who have the results that you want, but haven’t used the help of the needle to get there. I’m not saying that steroids at the top level of bodybuilding are bad, hell, every professional athlete uses some form of steroids. So why trust me? You don’t have to do anything, I just like to write about this! But I’ve built a pretty impressive physique over many years, I continue to learn every day, and I can say I know what I’m talking about. Now start squatting.