What do you do if you have suddenly stopped making muscle gains?\u00a0 Below you will find 3 critical rules to continue building muscle.<\/p>\n
Rule #1<\/strong><\/span>\u00a0 Progressive Overload<\/h3>\n![\"muscle](\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/06\/xno-nonsense-upper-arm-blitz-workout-main.jpg.pagespeed.ic_.zhQ5us8Tjv.jpg\")
<\/a><\/p>\nWhen you walk into the gym and you lift the same weight week after week, you\u2019ll never get bigger or stronger.<\/p>\n
Muscle grows by progressively overloading it.\u00a0 Muscle needs to be challenged and when it\u2019s not, there\u2019s no reason for you to continue making muscle gains.<\/p>\n
There are several ways to progressively overload the muscle:<\/p>\n
\n- Increase the weight<\/li>\n
- Increase the sets with the same weight<\/li>\n
- Increase the reps with same weight<\/li>\n
- Shorter rest periods<\/li>\n
- Increase intensity<\/li>\n<\/ul>\n
Rule #2<\/strong>\u00a0<\/span> Increase Calories and Macros<\/h3>\n <\/p>\n
![\"muscle](\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/06\/pre-workout-meal.jpg\")
<\/a><\/p>\nCalories, Calories, Calories!<\/p>\n
This is probably the BIGGEST mistake skinny guys make when trying to build muscle mass.<\/p>\n
To figure out how many calories you need in order to put on muscle mass you need a formula that works specifically for you.<\/p>\n
Below is the formula to packing on muscle mass, but if you want a free calculator to figure out for you; click the image below.<\/p>\n
![\"chest](\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/02\/Screen-Shot-2016-02-20-at-10.13.18-AM.png\")
<\/a><\/p>\nThe formula:<\/strong><\/p>\nFigure out your maintenance calories by taking your body weight and multiply by 12 (this is if you are working out)<\/p>\n
Example:\u00a0 150 x 12 =1800<\/p>\n
Take your 1800 calories and add 500 more to it which =2,300<\/p>\n
This is the amount of calories you need everyday to put on muscle mass.<\/p>\n
\n- Protein will be 1 gram x your body weight<\/li>\n
- Carbohydrates will be 2 grams x body weight on upper body workout days and 0.5 grams on non training days<\/li>\n
- Carbohydrates will be 3 grams x body weight on lower body workout days and 0.5 grams on non training days<\/li>\n
- Fats make up the remainder of the calories on training and on non-training days<\/li>\n<\/ul>\n
A good rate of gaining weight is between 0.5- 2lbs per week.\u00a0 If you have not put on weight using this formula, simple add another 250-500 calories more.<\/p>\n
Rule #3<\/strong><\/span>\u00a0 Train Based On Muscle Fiber Type<\/h3>\nMost men and women never stop to think about what muscle fiber type they are when training.<\/p>\n
It could very well be possible that your workouts could be suffering if you\u2019re training for a muscle fiber type that is not your own.<\/p>\n
It makes sense that you want to get the most out of your workouts by training according to your muscle fiber type.<\/p>\n
How do you figure out your muscle fiber type?<\/p>\n
Take The Muscle Fiber Type Quiz Below:<\/strong><\/p>\n![\"Muscle](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2016\/05\/Screen-Shot-2016-06-10-at-3.21.54-PM.png\")
<\/a><\/p>\nHere are some simple rules to follow when determining your muscle fiber type.<\/p>\n
There are 3 main muscle fiber types:<\/p>\n
Fast Twitch<\/strong><\/p>\n\n- Better at sprinting as opposed to long distance running<\/li>\n
- explosive power<\/li>\n
- Vertical jump higher than\u00a0 23 inches<\/li>\n
- Less than 7 reps on 80% of your 1 rep max.<\/li>\n
- Longer rest periods between sets<\/li>\n<\/ul>\n
Slow Twitch<\/strong><\/p>\n\n- Better at marathons or long distance running<\/li>\n
- Vertical jump under 17 inches<\/li>\n
- More than 7-9 reps on 80% of your 1 rep max<\/li>\n
- Shorter rest periods between sets<\/li>\n<\/ul>\n
Mixed<\/strong><\/p>\n\n- A combination of the 2 above (Fast and Slow Twitch)<\/li>\n<\/ul>\n
What’s Next?<\/strong><\/span><\/h3>\n\r\n\r\n <\/p>\nThere is one program that is customized based on your muscle fiber type called, \"Gene Expression Training<\/a>\"<\/p>\nIt has 3 customized muscle building phases that are 6 weeks each totaling 18 weeks in all:<\/p>\n
\n- CTTS (Constant Tension Timed Sets, Weeks 1-6)<\/li>\n
- Cluster Sets (Builds Strength, Weeks 7-12)<\/li>\n
- Omni Sets (Gets You Shredded Weeks 13-18)<\/li>\n<\/ol>\n
All 3 of these phases can be better explained in more detail at the link below<\/p>\n
\n\n\n==>\u00a0 Increase Testosterone and Growth Hormone To Achieve Impressive Lean Muscle Gains WITHOUT Steroids or Other Dangerous Drugs?
\n<\/span><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\r\n<\/div>\n![\"\"](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2017\/02\/Share-Graphic-2.png\")
<\/a><\/p>\nWho Is Tim Ernst?<\/strong><\/span><\/h3>\n<\/h3>\n![\""CLICK](\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/04\/Udemy-Tim-Ernst-2-1024x494.jpg\")
<\/a>![\"dribble800x600\"](\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/06\/dribble800x600.gif\")
“CLICK HERE<\/a>“<\/strong> to take a look at ALL 16 courses!<\/figcaption><\/figure>\n<\/h3>\n![](\"chrome:\/\/interclue\/content\/cluecore\/skins\/default\/pixel.gif\")
<\/div>\n
<\/a><\/p>\nWhen you walk into the gym and you lift the same weight week after week, you\u2019ll never get bigger or stronger.<\/p>\n
Muscle grows by progressively overloading it.\u00a0 Muscle needs to be challenged and when it\u2019s not, there\u2019s no reason for you to continue making muscle gains.<\/p>\n
There are several ways to progressively overload the muscle:<\/p>\n
- \n
- Increase the weight<\/li>\n
- Increase the sets with the same weight<\/li>\n
- Increase the reps with same weight<\/li>\n
- Shorter rest periods<\/li>\n
- Increase intensity<\/li>\n<\/ul>\n
Rule #2<\/strong>\u00a0<\/span> Increase Calories and Macros<\/h3>\n
<\/p>\n
<\/a><\/p>\nCalories, Calories, Calories!<\/p>\n
This is probably the BIGGEST mistake skinny guys make when trying to build muscle mass.<\/p>\n
To figure out how many calories you need in order to put on muscle mass you need a formula that works specifically for you.<\/p>\n
Below is the formula to packing on muscle mass, but if you want a free calculator to figure out for you; click the image below.<\/p>\n
<\/a><\/p>\nThe formula:<\/strong><\/p>\n
Figure out your maintenance calories by taking your body weight and multiply by 12 (this is if you are working out)<\/p>\n
Example:\u00a0 150 x 12 =1800<\/p>\n
Take your 1800 calories and add 500 more to it which =2,300<\/p>\n
This is the amount of calories you need everyday to put on muscle mass.<\/p>\n
- \n
- Protein will be 1 gram x your body weight<\/li>\n
- Carbohydrates will be 2 grams x body weight on upper body workout days and 0.5 grams on non training days<\/li>\n
- Carbohydrates will be 3 grams x body weight on lower body workout days and 0.5 grams on non training days<\/li>\n
- Fats make up the remainder of the calories on training and on non-training days<\/li>\n<\/ul>\n
A good rate of gaining weight is between 0.5- 2lbs per week.\u00a0 If you have not put on weight using this formula, simple add another 250-500 calories more.<\/p>\n
Rule #3<\/strong><\/span>\u00a0 Train Based On Muscle Fiber Type<\/h3>\n
Most men and women never stop to think about what muscle fiber type they are when training.<\/p>\n
It could very well be possible that your workouts could be suffering if you\u2019re training for a muscle fiber type that is not your own.<\/p>\n
It makes sense that you want to get the most out of your workouts by training according to your muscle fiber type.<\/p>\n
How do you figure out your muscle fiber type?<\/p>\n
Take The Muscle Fiber Type Quiz Below:<\/strong><\/p>\n
<\/a><\/p>\nHere are some simple rules to follow when determining your muscle fiber type.<\/p>\n
There are 3 main muscle fiber types:<\/p>\n
Fast Twitch<\/strong><\/p>\n
- \n
- Better at sprinting as opposed to long distance running<\/li>\n
- explosive power<\/li>\n
- Vertical jump higher than\u00a0 23 inches<\/li>\n
- Less than 7 reps on 80% of your 1 rep max.<\/li>\n
- Longer rest periods between sets<\/li>\n<\/ul>\n
Slow Twitch<\/strong><\/p>\n
- \n
- Better at marathons or long distance running<\/li>\n
- Vertical jump under 17 inches<\/li>\n
- More than 7-9 reps on 80% of your 1 rep max<\/li>\n
- Shorter rest periods between sets<\/li>\n<\/ul>\n
Mixed<\/strong><\/p>\n
- \n
- A combination of the 2 above (Fast and Slow Twitch)<\/li>\n<\/ul>\n
What’s Next?<\/strong><\/span><\/h3>\n\r\n
\r\n<\/p>\nThere is one program that is customized based on your muscle fiber type called, \"Gene Expression Training<\/a>\"<\/p>\n
It has 3 customized muscle building phases that are 6 weeks each totaling 18 weeks in all:<\/p>\n
- \n
- CTTS (Constant Tension Timed Sets, Weeks 1-6)<\/li>\n
- Cluster Sets (Builds Strength, Weeks 7-12)<\/li>\n
- Omni Sets (Gets You Shredded Weeks 13-18)<\/li>\n<\/ol>\n
All 3 of these phases can be better explained in more detail at the link below<\/p>\n
\n\n\n==>\u00a0 Increase Testosterone and Growth Hormone To Achieve Impressive Lean Muscle Gains WITHOUT Steroids or Other Dangerous Drugs?
\n<\/span><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\r\n<\/div>\n<\/a><\/p>\nWho Is Tim Ernst?<\/strong><\/span><\/h3>\n
<\/h3>\n
<\/a> “CLICK HERE<\/a>“<\/strong> to take a look at ALL 16 courses!<\/figcaption><\/figure>\n<\/h3>\n
<\/div>\n
- A combination of the 2 above (Fast and Slow Twitch)<\/li>\n<\/ul>\n