Just sitting here today, working on virtual school with my daughter and son on one of my off days, I look down at these sweat pants which used to be loose enough to drape down to the ankle and foot. “Hmm... imagine if I actually trained for size,” I think to myself.
I am not currently eating for size. I am not currently training incredibly intensely. I am taking absolutely no supplements other than omega 3s, vit D, a multi and caffeine.
All I'm looking at is the compounded training effect of consistency. Honestly, I am so busy with family and running five different businesses that the gym-fanatic lifestyle has hardly been on my radar for months. Maybe more like years.
I can confidently say that if you’re struggling to get stronger and put on muscle WHILE training hard for it, you have a significant program deficit. It’s likely lack of stress management. It’s likely overtraining. It’s probably under-recovery. It could be improper progressive strategy. I’m sure you’re insufficient on some nutrient even if you think your diet is on point.
Take a moment. Breathe. Take a step back. Evaluate. And let me ask you this: if you only train one single set of lower body exercise per week (time commitment 5-10 minutes), but recover enough to add one rep and/or 10lbs per week, what do you think will be the outcome at week 10, week 20?
Volume is nice. I don’t knock it. To get or stay lean, it’s proven. But I see people slave for years, putting in thousands of hours more than me to have basically the exact same legs as 5 years ago, 10 years ago. Capability-wise, they have a decline usually. I’ve about doubled my capacity in the past 4 years and I barely train compared to what I used to.
Intelligent progression with consistency defeats all.