Look Like You Lift
A comment I hear routinely in the gym is, "I lift weights regularly, but I don't look like it. How do I look like I lift?"
Many people dedicate time to strength training but find that their physiques don’t reflect their hard work. This can be incredibly frustrating and demotivating. However, there are several common reasons why your body might not show the muscle gains you’re expecting. Let’s explore four reasons and how you can remedy each issue:
1. Inadequate Nutrition - Muscle growth requires proper nutrition. If you’re not consuming enough calories or the right balance of macronutrients, your body won't have the resources it needs to build muscle. If you're consuming too many calories, your body can't shed body fat to reveal the muscle underneath the fat. A common mistake is not eating enough protein, which is crucial for muscle repair and growth.
How to Fix It:
Calculate Your Caloric Needs: Use a calorie calculator (I like this one - select the Mifflin-St. Jeor option) to determine how many calories you need to maintain your weight, then add 250-500 extra calories per day if your primary goal is muscle growth, or subtract 250-500 calories per day if your primary goal is to lose body fat.
Balance Your Macronutrients: Aim for a diet with about 30% protein, 40% carbohydrates, and 30% fats. Good protein sources include lean meats, fish, eggs, and plant-based proteins like beans and lentils. Aim for 1g protein per pound of your goal body weight.
2. Lack of Progressive Overload - Muscles need to be continually challenged to grow. If you lift the same weights and do the same exercises repeatedly, your muscles adapt and stop growing. This concept is known as progressive overload.
How to Fix It:
Increase Weight Gradually: Aim to increase the weight you lift by a small amount (e.g., 2.5-5 lbs) each week.
Change the Format of Your Workouts: There's a fine balance between novelty (switching up your routine) and repetition (repeating the same workouts each week) that's needed. Ideally, you would do the same strength sessions each week for 4-6 weeks and then switch into a different phase of exercises for 4-6 weeks, and continue.
Track Your Progress: Keep a workout journal to monitor your lifts and ensure you are progressively overloading your muscles.
3. Insufficient Recovery - Muscles grow during rest, not during the workout itself. If you’re not giving your muscles enough time to recover, you can hinder your muscle-building efforts. Overtraining can lead to injuries and burnout, which can set you back significantly.
How to Fix It:
Schedule Rest Days: Ensure you have at least one to two rest days per week.
Get Enough Sleep: Aim for 7-9 hours of sleep per night to support recovery and overall health.
Incorporate Active Recovery: Light activities like walking or yoga can promote blood flow and aid in muscle recovery.
4. Inconsistent Training - Consistency is key in any fitness regimen. If your workouts are irregular or you frequently skip sessions, you won’t see significant progress. Inconsistent training leads to inconsistent results.
How to Fix It:
Create a Schedule: Set specific days and times for your workouts and stick to them as much as possible.
Set Realistic Goals: Break down your long-term goals into smaller, achievable milestones to stay motivated.
Find a Workout Buddy: Having someone to train with can help keep you accountable and make workouts more enjoyable.
Conclusion
Building a physique that reflects your hard work in the gym takes more than just lifting weights. It requires proper nutrition, consistent and progressive training, adequate recovery, and overall consistency. By addressing these common issues, you can start seeing the results you’re striving for and feel more confident in your fitness journey. Remember, patience and perseverance are key—transformations don’t happen overnight, but with the right approach, they will happen.
