If You’re Not Building Muscle, Try These 5 Training Techniques.
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- Опубликовано: 3 июл 2024
- If you’re not building muscle, try these 5 training techniques
The truth of the matter is we can’t out exercise our diet.
HOWEVER, while many of us have heard that diet is more important, I’d actually argue they both matter equally especially in that both need to work together.
And so often we don’t place enough importance on proper training because we’ve only seen our workouts as a chance to burn more calories.
But our training shouldn’t be about the calorie burn.
It should be about building muscle.
When we focus on better movement and building strength and muscle in our training, we create true muscle growth.
Without proper stimulus, no matter how you eat, you won’t build muscle.
So while our diet is especially important to lose fat, and important to make sure we fuel our training sessions to gain…
Our workouts have to be designed strategically if we want to improve our body composition.
And this honestly means going against what most of us have always done to lose weight…
Instead of more cardio, we often need less.
And we need to stop turning our lifting sessions into simply cardio workouts - cutting out more rest and adding a ton of volume.
Now note…I’m not telling you that cardio isn’t important to your health and that you can’t do it if you enjoy it…
I do want to make it clear that to build muscle so we can lose fat faster, we can’t default back into this cardio, calories, do more training mindset.
That’s why I want to share 5 training techniques to help you build muscle, which in turn will boost your metabolic rate and help you look leaner faster… 
Хобби
1:20 double progression: reps and weight
2:40 the same muscle, different movement
3:50 single workout, different rep ranges ( 6/12/25) moving from combined movement to isolated movement
5:25 timed workouts: increase the density without increasing the time
6:56 vary the intensity of workouts: easy/hard , confy/sore
thanks cori ❤
SO TRUE!!! I have been bodybuilding since I was 19. At 61 I am still at it. Proper nutrition is crucial and so is proper training. I no longer focus on how much cardio I do like I did in my 30's. Nowadays it's more proper form, intensity and reps. And I switch things up often for overall better body composition. Thanks Cori!
Constantly evolving and adjusting as our body, needs and goals change! It's key we realize that as our goals shift even, what worked to get us to one point, may even HINDER us from reaching the next. It's why we can't get so "married" to a tool or tactic but constantly seek to meet our body where it is at!
I’m your exact age, tired of killing myself, have to train smarter and more strategically, agree with you.
Hi, can you recommend a beginner strength book for someone who is your age but has been on and off doing just the basics at the gym? I’d like to start incorporating barbells and dumbbells. I need to start off slow, because I am used to only doing the machines. Also I had an injury to my knees recently And have to work around that.
@@maremacd
I have always stretched after exercising without instructions. But my friends who aren't into bodybuilding follow this book and love it. Maybe you could give it a try. "Stretching for beginners" by Natasha Diamond Walker & Philip Striano. Or we could all wait for Cori to provide us with a simple video on stretching for those who needs instructions. Good luck to you!
Here's a great mobility video to get you started! redefiningstrength.com/the-perfect-mobility-routine-full-body-fix/
Thank you very much Cori
Excellent all around advice!
Thank you so much this was so helpful thank you so much for your detailed messages!
Thanks that was some really good content
Great tips. Thanks
As always, solid advice from RDS.
Ladies put on as much muscle as you can!
Super nice video!
I totally agree!!!! 👍🏼
Cori, it's like you knew I needed this video today! Thank you. The last 2 tips hit me.
Shhh don't tell people I read minds! Just kidding but glad it helped!
I think your tip on time limit is great, few people want to do meaningful strength training for more than ONE hour, 4x/week (2 days one part of body, 2 days the other part of the body). I was taught to do 10, 8, 6 reps each set with increasing load. The first set is really just to warm up. And, working biggest muscles first, so they were less influential when working the smaller muscles- ie do bench press before doing triceps. Love your channel!
If there is an Exercise Coach in your area check it out. Two free workouts. All strength training.
Thank you! Glad the tips help!
amazing content. when i stopped focusing on aesthetics and focused more on performance, my physique has changed so much. training in different planes of motion and generally just training to feel good. keep spreading the word Cori. love from Kenya
Yes! Moving in every direction and including a diversity of movements to create progression through the same but different is so key.
Thanks for your consistent excellent advice - some of it resonates and "sticks" - love ya!
So glad it helps Linda!
Thanks for all the helpful tips and tricks Cori! Important to remember not to overtrain and that soreness isn’t necessarily success!
Glad they help Nathan! And yes! Not seeking to just be sore as an indicator you worked hard enough is key!
LOVE this video and the tips. Thanks for sharing. I feel like I'm on the right track 🎉
So glad it helps!
Good advice
She is so right.
Don’t care what’s your diet
If you don’t do the right amount of sets or weight your Gona not see results.Too much running will kill your gains even too much walking .stay fit
Stay healthy stay hydrated
Yes! All those systems, including our workouts, have to work together to see results and make lasting changes!
Good job slowing down your speech and making amazing recommendations. I’m redesigning my weekly plan…NOW!
Glad the tips help! If you ever need the video slowed down, you can always use the gear icon to play back things at a pace you need. I always use the 2x speed as people speak too slowly for me haha
I love tip #1. When I get to 10 reps I have been changing the exercise but when I go back to that original exercise I find I lost that strenght or mastery of the movement. I need to add this.
So glad it helps!
Hi Cori. ❤
Liked.
I usually do timed sets than reps. I feel like I've gotten a more intense workout.
Yes! They're great!
I was feeling unmotivated with my lifting until a month ago I started the 6-12-25. More PRs and i can see the gains. And the crazy part Im lifting less now (scaling back for cycling season).
YAY! Glad to hear you're seeing results with that fabulous technique!
That's one of the things I struggle with is I feel disappointed when I don't feel muscle soreness the next day,
It makes me think I didn't do a hard workout even though the day before when I was doing deadlifts I felt it burning, but then the next day I didn't feel soreness so it makes me think well then I didn't get a good workout because I'm not sore but I was lifting heavy I want my muscles to grow and get stronger and burn fat! ,, It's good to know that you don't have to have muscle soreness to know that your muscles are changing 🙏🏻, I'm going to try those different variations of lifting to get some different stimulus to my muscles that sounds like a good idea ❤️💪🏻
Honestly soreness really means we did something new or that we aren't recovering properly. While it does sometimes represent muscle tissue damage, over a progression as you progress you shouldn't feel as sore. If you're constantly feeling sore, you may want to look at that as something is OFF in your recovery! Or you aren't creating that clear progression!
As long as your weights are going up and making gains, You're doing fine.
Renaissance Periodization RP,
@@redefiningstrengthOC it does make sense now that I think of it that you shouldn't be sore every single time because then that would just mean that lifting weights means we have to live in constant pain it shouldn't be that way either , I guess I'm still trying to get rid of that old
"no pain no gain" mindset that was put in my head back in the early 2000s when I first started getting into fitness
@@mouse122809 but is there a time limit when it comes to increasing weight and progressive overload? Because right now for example all I can deadlift is 50 lb , should I push myself to be in a hurry to be able to deadlift heavier than that? Or do we give our body time to get stronger on it's own?
Awesome video as usual ❤ what are your thoughts on creatine? Thank you 😊
Here's more on creatine - ruclips.net/video/agmoK71zUpQ/видео.html&sttick=0 Glad the video helped!
Nope I haven’t seen this one, thank you watching it now ❤
Nope I haven’t seen this, thank you, watching it now ❤
Hi there! I got my wife back in the gym and doing cardio, mostly the treadmill because we have one at home, my question is my wife has lost 26 lbs since July of last year and with today being Feb 1st she's bothered that shes only lost 26 lbs so far, she's been eating at least 100 grams of protein everyday, drinking.a minimum of a half gallon of water a day, cleaned up her diet, no sodas, juices, processed foods and we've been doing 3 - 4 days a week of resistance training for no more than 30 minutes a workout followed up by 1 hour of treadmill mostly and sometimes the bike or rowing machine. My question is, do you think she's doing too much? I've seen videos that you should be doing 1 or the other and not both resistance and cardio in the workout? I heard some studies suggests doing weights and cadio on separate days. I think she's doing great considering she hadn't done any working out of any kind for over 20 years until recently but I'm happy with her progress so far and can visibility see a difference and she can even fit into clothes she hasn't worn in years. I keep telling her to be patient, the weight is coming off but just slower than she expected, about 4 lbs a month. Any recommendations you provide would be greatly appreciated! We love your channel and videos!!! Thanks
Thank you! Honestly her results are fabulous. Congrats to her and great job for inspiring her and helping support her on her journey!! And I'd try to get her measuring inches to see that recomp. Maintaining and even building lean muscle is so key for us! She is definitely doing a lot and I do like to focus on separate days BUT it does depend on how things are designed. An hour if it is a higher intensity than walking is a lot. But so many things can work. I do like to do more on the strength work for my female clients and then only even interval work for a very short burst on strength days. When was the last time she switched things up and is she following a clear progression to make sure she is adding loads or challenging herself a little more each week in the workouts? Too often we just think "hard" over that build and that holds us back. And make sure she is eating enough. Too little with so much activity can slow things. But hope this post helps too - redefiningstrength.com/im-losing-inches-but-im-not-losing-weight-body-recomposition?sl=youtubecomment
❤
Oi sister I am new year
Really sister after seeing your thumbnail I was lik ohmygod
Who is this ❤
Seriously I was also having packs but I was so busy because of work for more than 6 week now I got big stomach 😷 but when I watched your thumbnail na so I got my old body memories ❤❤❤
Small changes to get back in the groove add up!
❤❤❤❤️🔥❤️🔥🥰🥰🌹🌹🌹
SECOND COMMENT: 🥈Hi Cori
YIP!!! Just wanna be ripped for my size ... so that's just bodyweight matching weights?
Yes! All about getting the definition you want through challenging your body with your training as your workouts are dialed in!
I assume this method works for women and men. I am a 74 year old man.
Yes it does :-)
U r lean. Stage lean. Do u compete?
Thanks but no. I'm actually no where near stage lean and mightily respect those that want to go the extra distance to compete!
FIRST COMMENT AND FIRST LIKE : 🥇❤🏆🩷💪💙🌟
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