not building muscle when weight training?

  • Thread starter Thread starter James
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James

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i have been weight training for about a month now and there is no change to my body in fact i have lost weight! i do 4 sets of 10 reps and eat well, and drink protein shakes, i want to get bigger, anyone help??
 
The exercise that you are doing is wrong for building muscle and correct for burning fat.
Low weights and high reps equals fat burning
High weights low reps equals muscle building

If you really want to got to town on this aim for not being able to do more than 6 reps of your top weights. You MUST get the correct protein (go to a fitness/health store) to ensure that your muscles will repair and as such grow correctly.
 
Funny, I've built plenty of muscle using the 4 sets of 10 reps method.. Its pretty standard. I don't know why anyone would say its wrong. There are only a few things that will keep you from putting on muscle..

1. Not taxing the muscles you are trying to build enough.

2. Not consuming adequate protein.. about 1 grm per pound of lean body mass

3. Not allowing enough rest between workouts of body parts, for example, doing biceps day 1, back day 2 (Which works biceps) and then biceps again day 3 or 4.. Try to give your muscle 72 hours to rebuild before hitting that muscle again.

4. Not working out with enough intensity..

5. not keeping track of the weights used and increasing them incrementally

6. 8 hrs sleep
I usually advise to give it 6 weeks before you start to see noticeable results..
 
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