Can't Build Muscle? Here Are 4 Reasons Why

Рет қаралды 26,644

Күн бұрын

When it comes to building muscle so often we try and take the same approach we do with fat loss.
Too often we don’t have something in line with our new muscle building goals.
We have something designed for fat loss.
Or for what worked at another time.
Or we really haven’t truly been intentional with what we put together.
Not to mention, the reason we most often simply don’t see muscle results is…
WE GIVE UP!
Gaining muscle is hard but it's not impossible.
Be patient and embrace being consistent past the point you want to quit.
If you can't build muscle here are 4 reasons why
00:00 Can't build muscle
01:04 How much can you build?
03:04 Eat to build
04:44 Rep ranges and progression
06:58 Feel uncomfortable
08:50 Macros still matter

Пікірлер: 84

@razia6046 4 ай бұрын

I am 53 female in menopause and what I can tell from my experience: Please start slow because your joints need more time to catch up than your muscles. I tried to train to failure and that did not good to my joints, because I just started out. But I always felt that I did not train hard enough when watching those videos and that gave me some serious joint pain.

@tesekkur 4 ай бұрын

I would suggest not having any seed oils in cooking. Endustrlised seed oils cause serious inflammation, especially in the knee joints.

@razia6046 4 ай бұрын

@@tesekkurI am not eating any seed oils. And I saw a special trainer for that. It's not inflammation in my joints. He told me that when you get older and are on top of that untrained the joints might need more time to catch up while the muscle catches up quickly.

@redefiningstrengthOC 4 ай бұрын

Very key point. You need to meet yourself where you are at and rebuild slowly. "Heavy" weights could be bodyweight to start. And mastering a movement, regressing to progress even, is key to rebuild safely. Focusing not just on form but what we truly feel working. Here's some mobility work as well to help as I find this personally key! redefiningstrength.com/9-best-exercises-for-amazing-mobility?sl=youtubecomment

@tesekkur 4 ай бұрын

@@razia6046 All the best 👌

@razia6046 4 ай бұрын

@@redefiningstrengthOCThank you very much!

@subakix3067 4 ай бұрын

I love how you always gotta let us know it's an "over dramatisation". Cracks me up every time 😂

@redefiningstrengthOC 4 ай бұрын

Makes it overly overly dramatic?! ;-P

@user-ow9jy8ss8u 4 ай бұрын

How nice information!THANK YOU!

@TormentaCerebral7 4 ай бұрын

Thank you so much 🙏🏻

@nathanyoder4509 4 ай бұрын

Thanks for your videos on gaining muscle Cori! Always so helpful!

@redefiningstrengthOC 4 ай бұрын

Glad they help Nathan!

@wegotthis247 4 ай бұрын

Ah!!! Thanks so much for these friendly reminders to those of us that need a reset in our fitness journey. I’m 52 (5’3 136) and my sweat spot is 125. I’m floored over the 11 lbs and how it’s challenging now where as it was easy breezy before - it’s the 50 spread (which includes menopause etc). I found my MOST success was when I was tracking! Totally forgot those days! Today, I remeasure and reweigh in and get back to writing down my intake and reset my thinking. Along with adjusting workouts and DOING them, no skip days. lol I find it’s easy to shrug off when you’re use to easily snapping back into shape - things are DIFFERENT now. The classic “what got you here, won’t get you there”

@redefiningstrengthOC 4 ай бұрын

YES! Life is never standing still and a constant evolution is needed. And things will ebb and flow, our motivation will come and go, but the more we have those tools and even know the "minimums" we need, the more we can keep moving forward and the quicker we can get "back on track!" You've got this!

@AnneS29 4 ай бұрын

always so informative....thanks Cori!

@redefiningstrengthOC 4 ай бұрын

Thanks! Glad the video helps!

@choosehappymc4489 4 ай бұрын

Good info

@guyblew1733 4 ай бұрын

Good information👍👍👍👍

@ketovore133 8 күн бұрын

Thank you for this explanation!

@redefiningstrengthOC 8 күн бұрын

Glad it helps!

@elisefair Ай бұрын

Just discovered this channel you’re great!! 🙌🏼 💪 🙏

@redefiningstrengthOC Ай бұрын

Thanks! Welcome to RS!

@SharetheMakewithCaroline 4 ай бұрын

Great inspiration to get uncomfortable with my training. I recently upped my kettlebells 5 more pounds from 15 to 20 at 65 yoa, so your video was perfect timing.

@redefiningstrengthOC 4 ай бұрын

Great job increasing those loads!

@clombard7745 4 ай бұрын

I switch up my routine as far as bodybuilding and maintaining from your libraries of workout from past years. Doing the same thing for me prevent gains. Thanks for reminding viewers that you need to have patience. At times it is not how heavy the weights you are training with. Varieties have helped me stay on track. BTW..... Love the babies at the end. 😍

@redefiningstrengthOC 4 ай бұрын

Kiwi and Sushi say thanks! And yes! That progression through the same but different and forms other than just loads can be so key!

@KeeKeeSoto 4 ай бұрын

I wish I would've tracked my measurements this past month. I worked out every day for 30 days. Mon, Wed, Fri strength training. Tues and Thurs pilates. Saturday and Sunday HIIT cardio or running. I dropped down an entire pant size and look lean and fit. But when i went to the doctor i was only down 1 pound 🤣 😂 Still keeping the same regimen because its obviously working but i am looking forward to finally getting unde 200 lbs. Im 205, 36 and a mom of 5!

@redefiningstrengthOC 4 ай бұрын

Great job seeing that recomp! Keep those pants to even test out and take pictures in to see the changes continue to snowball!

@Mikathedog100 2 ай бұрын

Just in case anyone is fearing the eating more thing, I look smaller now at 62kg (136) than I did at 5Okg (110). If you're serious about strength training, you've really got to teach yourself not to focus on the scale.

@redefiningstrengthOC 2 ай бұрын

YES! Great job rocking those results!

@stephaddiction 4 ай бұрын

This is me. I’m so scared to let go of cardio amount in a week

@redefiningstrengthOC 4 ай бұрын

It can be hard to let go of what works, but often things that helped us reach one goal do fight against another. And think of it is a fun experiment. Set a progression with different workouts and test. You can always go back if something doesn't work for you. I've "messed up" many times but it has helped me learn what also works!

@darnitthelma4247 4 ай бұрын

I do not intentional cardio apart from a morning walk 3-4 times a week. I do no cardio in the gym just strength train. I’m in best shape of my life!

@melissafrausto955 4 ай бұрын

You have the best advice

@redefiningstrengthOC 4 ай бұрын

So glad it helps!

@fatimajaffal9843 4 ай бұрын

Here's my workout, can you give me your opinion if possible please: Day 1: Full Body - Strength Emphasis (Rest: 2-3 minutes between exercises) 1. Squats: 4x5 (Rest: 2-3 minutes between sets) ◦ Targeted Muscles: Quads, Hamstrings, Glutes, Core 2. Bench Press: 4x5 (Rest: 2-3 minutes between sets) ◦ Targeted Muscles: Chest, Front Delts, Triceps 3. Pull-ups/Lat Pulldowns: 3x6-8 (Rest: 90 seconds between sets) ◦ Targeted Muscles: Lats, Upper Back, Biceps 4. Deadlifts: 3x5 (Rest: 2-3 minutes between sets) ◦ Targeted Muscles: Hamstrings, Glutes, Lower Back, Traps 5. Standing Overhead Press: 3x5 (Rest: 2-3 minutes between sets) ◦ Targeted Muscles: Shoulders, Triceps, Upper Chest 6. Bent-over Rows: 3x8-10 (Rest: 90 seconds between sets) ◦ Targeted Muscles: Upper Back, Lats, Rear Delts 7. Planks: 3 sets, hold for 60 seconds (Rest: 60 seconds between sets) ◦ Targeted Muscles: Core, Shoulders, Glutes Day 2: Full Body - Hypertrophy Emphasis (Rest: 2-3 minutes between exercises) 1. Front Squats: 3x8-10 (Rest: 90 seconds between sets) ◦ Targeted Muscles: Quads, Core, Glutes 2. Dumbbell Bench Press: 3x8-10 (Rest: 90 seconds between sets) ◦ Targeted Muscles: Chest, Front Delts, Triceps 3. Chin-ups/Lat Pulldowns (Underhand Grip): 3x8-10 (Rest: 90 seconds between sets) ◦ Targeted Muscles: Lats, Biceps, Upper Back 4. Romanian Deadlifts: 3x8-10 (Rest: 90 seconds between sets) ◦ Targeted Muscles: Hamstrings, Glutes, Lower Back 5. Lateral Raises: 3x12-15 (Rest: 60 seconds between sets) ◦ Targeted Muscles: Shoulders, Upper Back 6. Triceps Dips: 3x10-12 (Rest: 60 seconds between sets) ◦ Targeted Muscles: Triceps, Chest, Shoulders 7. Russian Twists: 3x12-15 each side (Rest: 60 seconds between sets) ◦ Targeted Muscles: Obliques, Core Day 3: Full Body - Endurance & Conditioning (Rest: 2-3 minutes between exercises) 1. Goblet Squats: 3x12-15 (Rest: 60 seconds between sets) ◦ Targeted Muscles: Quads, Hamstrings, Glutes 2. Push-ups: 3x12-15 (Rest: 60 seconds between sets) ◦ Targeted Muscles: Chest, Shoulders, Triceps 3. Inverted Rows: 3x12-15 (Rest: 60 seconds between sets) ◦ Targeted Muscles: Upper Back, Lats, Biceps 4. Kettlebell Swings: 3x15-20 (Rest: 60 seconds between sets) ◦ Targeted Muscles: Hamstrings, Glutes, Lower Back, Core 5. Box Jumps: 3x10-12 (Rest: 60 seconds between sets) ◦ Targeted Muscles: Quads, Calves, Explosiveness 6. Battle Rope Slams: 3x30 seconds (Rest: 60 seconds between sets) ◦ Targeted Muscles: Shoulders, Arms, Core 7. Mountain Climbers: 3x20-30 seconds (Rest: 60 seconds between sets) ◦ Targeted Muscles: Core, Shoulders, Hip Flexors Fri: Treadmill 10-20 mins.

@redefiningstrengthOC 4 ай бұрын

Are you seeing results? Progressing week to week? Lots of things can work! Key we track our progress and make sure to push ourselves and progress over time!

@redefiningstrengthOC 4 ай бұрын

Here's also another training technique to even consider mixing up the traditional design and rep/set options :-) redefiningstrength.com/the-best-workout-you-arent-doing?sl=youtubecomment

@fatimajaffal9843 4 ай бұрын

@@redefiningstrengthOC I will check it out thank you 🙏🙏

@BillundBerries 9 күн бұрын

I’ve been training at a CrossFit esque gym for 45 minutes/day for 5-6 days a week since October and have been stuck at 2 pounds of muscle mass gain. Bfp is also stuck at 25%

@redefiningstrengthOC 8 күн бұрын

Nutrition is truly key as you dial in your training and remember that results and body recomp progress is slow.

@joshoconnor5005 4 ай бұрын

Wow 20 lbs of muscle 💪 In the first year ? That would be amazing. If I achieve that I’ll be happy.

@redefiningstrengthOC 4 ай бұрын

The gains probably don't keep up that linearly but I did find the newbie benefits impressive from his research!

@joshoconnor5005 4 ай бұрын

@@redefiningstrengthOC still great information. Till now I had nothing to base an expectation on. Thanks for posting.

@maralshab 4 ай бұрын

Hi Cori, question for you- my right side is very dominant and I've been trying to balance my left glute especially to my right side, so I've been doing more reps on my left side- do you think this will address the imbalance? Thank you

@redefiningstrengthOC 4 ай бұрын

Here are some tips for addressing imbalances I think will help :-) redefiningstrength.com/ah-one-side-is-weaker-what-do-i-do?sl=youtubecomment

@justinmartin1666 4 ай бұрын

FIRST COMMENT : HI CORI HAPPY SUNDAY 🥇💘💪🎖️😍🏆🤩

@kims1941 4 ай бұрын

I have put on 3 pounds lately and it's noticeable because I'm only 4'10". Although I do feel stronger, the 3 pounds has created a lower belly roll around the back (love handles) which doesn't look good at all. I look much better being 3 pounds lighter. I work out with dumbbells 3X a week and do walking workouts every day. If I cut a few hundred calories a day in an attempt to look leaner, would you recommend exercising more, less, or the same? Thank you.

@redefiningstrengthOC 4 ай бұрын

I wouldn't change up your workouts or even go right to dropping calories...I'd focus on macros and even consider adjusting protein. So often we want to do more, but that actually sabotages our results. We can't out exercise our diet and protein really is key!

@silverfox5732 4 ай бұрын

I definitely hear you, but me having arthritis pain is something I eal with everyday and I wonder if your training style is for people with different health conditions, I lke the sense you make me being 65 with arthritis and I don't have a gym membership t even try to lift heavier weights. Can you please thinkabout these issues to.

@wendyw5776 4 ай бұрын

Try checking out HT physio - over fifties specialist physio

@redefiningstrengthOC 4 ай бұрын

Honestly progression isn't just about loads. Even for lower reps, you can use harder variations, different types of equipment or even change up postures and positions. But you still want to challenge that maximal strength. And with my clients with arthritis, we do a lot of dietary changes to help and also include LOTS of prehab work before the workout. And we have to remember, what is "heavy" or lower rep for us may vary. But it is always about challenging ourselves to create that adaptation and growth! Here's a full body mobility routine with foam rolling (which has been shown to be great for arthritis pain management!) - redefiningstrength.com/the-perfect-mobility-routine-full-body-fix?sl=youtubecomment

@jannmacdougall1448 3 ай бұрын

@@redefiningstrengthOC I quit wheat about 15 years ago and it has been a game changer, in a short amount of time, I don't care for gluten free produces because they taste terrible, I do low carb now with oats and maybe cheat a tiny biy once in a while. (Pizza or brownies) it was for sure worth it

@dawnhritz6538 4 ай бұрын

What orange slide boards are those? Always wanted to try that.

@redefiningstrengthOC 4 ай бұрын

They are custom made by Battlehouse Fitness :-)

@dawnhritz6538 4 ай бұрын

@@redefiningstrengthOC Thanks for the reply. Guess I won't be getting one of those then. 🫤 Do you recommend any other slide board?

@tridelltransportation3603 4 ай бұрын

Tweaked a shoulder, of all things,doing preacher curls. That was 10 days ago. In years gone by I would have finished the set and probably the workout. Which at 67 would have been dumb. Instead I stopped immediately. Laid off the upper body stuff for a week and yesterday just did the reps with just the bar to see how it felt. 95%! It may sound stupid but that to me is a major victory. Tricep cable pull downs… good to go. Chest machine… good to go (surprise!) Bent over dumbbell rows… no. Impingement at the top of the movement. I’ll give it another week. This on top of breaking my f#%¥€€”&$!!?## toe!!!! Who does that!!!!!! But I can still pedal. So I’m just adjusting and working around those things. Because that’s what my KZfaq coach would tell me to do. And I’m sorry, but the walking by the pool in the bikini… i once had the privilege of seeing a leopard in the wild. He could watch that two seconds of video and learn a thing or two about grace and movement.

@redefiningstrengthOC 4 ай бұрын

Hope you're addressing what lead to that overload in the first place and focusing on that prehab. But love you're finding ways to work around. Wishing you a speedy recovery!

@JessieCori 4 ай бұрын

What are macros? I feel that there are different definitions?

@jenA9026 4 ай бұрын

Traditionally, there are THREE macros: Carbohydrates (carbs); Fat; and Protein. Low glycaemic index (GI) carbs are best choices (brown rice; whole grains etc). High GI carbs are sugar, honey, fructose, corn syrup, maple syrup, lactose etc. Best to limit high GI carbs. Then some people believe in time limited eating to avoid insulin resistance.

@redefiningstrengthOC 4 ай бұрын

Here's an article breaking down macros as well - redefiningstrength.com/what-is-a-macro?sl=youtubecomment

@TheBulletzgottishow20 4 ай бұрын

❤❤❤❤️‍🔥❤️‍🔥🥰🥰🥰💪🏾💪🏾💪🏾🔥🔥💎💎🌹

@stephaddiction 4 ай бұрын

How do I know if I’m eating enough

@redefiningstrengthOC 4 ай бұрын

Tracking what you're doing currently and seeing growth would mean you're eating enough to fuel those gains.

@fatimajaffal9843 4 ай бұрын

Is it okay to share my workout here to give me your opinion

@queenkoi 4 ай бұрын

She does private coaching as well, you can likely be taken on as a client.

@kitsch302 4 ай бұрын

Can you be my nutrition coach?! I need you!

@redefiningstrengthOC 4 ай бұрын

I'm flattered and Yes! would love to help! I have a fabulous coaching program (shameless plug). I'm putting a link here just in case you want to check it out ;-) - redefiningstrength.com/private-coaching?sl=youtubecomment

@mr.piyush2031 4 ай бұрын

How much carbs we actually needed

@redefiningstrengthOC 4 ай бұрын

Depends on your exact training level, level of leanness and how fast you want to build...even age and previous dieting history can come into play!

@alaska49girl 4 ай бұрын

How am I supposed to lose my lower belly fat, and gain muscle by eating in a surplus...I keep hearing to be in a deficit. Its so confusing.

@redefiningstrengthOC 4 ай бұрын

This video is about gaining muscle more than losing fat. So if your focus IS mainly fat loss, you may need a deficit to start. But macros make the difference. Here I explain the difference in how you approach recomp - redefiningstrength.com/how-to-lose-fat-and-gain-muscle-at-the-same-time-step-by-step?sl=youtubecomment

@valmachin3148 4 ай бұрын

Ryan's butt cameo LMAO

@redefiningstrengthOC 4 ай бұрын

Well...technically his elbow BUUUUT...haha

@UraniumMilk 4 ай бұрын

Can't build muscle? Put the light at a different angle. 🙂 There you have muscle now.

@redefiningstrengthOC 4 ай бұрын

Lighting definitely has a huge impact on the definition you can see but often that is more related to losing fat even. It's why I find measurements so key to see those changes on lean areas and recommend that clients take progress photos with the same lighting.

@1dulceritmo 4 ай бұрын

How to loose fat and muscle on my upper body and gain muscle on my lower body 😅

@redefiningstrengthOC 4 ай бұрын

Diet and workouts working together and strategically training the different areas is key! While you can't spot reduce, those things can have an impact!

@issmo9122 4 ай бұрын

I’m working on losing weight right now. My macros are 20% carbs 30% protein and 50% fat eating about 1400 calories. When I’m done losing about 40 pounds and want to build muscle would it be correct to increase my calories and have my macros be 40% protein 40% carbs and 20% fat?

@redefiningstrengthOC 4 ай бұрын

I cycle ratios with clients every few weeks in a fat loss phase. So you may want to cycle during that time. And even at points take a diet break. Then yes, as you transition to maintaining first before even building (as you will see recomp happening by just increasing to maintenance) you may want to consider the tips in this post - redefiningstrength.com/fhp-s2e29-5-tips-to-maintain-your-results?sl=youtubecomment