Why You’re Not Building Muscle: 3 Killers of Muscle Growth

If you’re training hard but not seeing results, the problem is rarely effort. More often, it comes down to a few key mistakes that quietly kill muscle growth.

The Alan Carson Column

THE path to most goals isn't usually a straight line and that includes the goal of maximum muscle gains.

Life can throw many unexpected challenges and setbacks our way that can slow down our muscle-building progress, or even cause it to stall out completely for a time. That's life sometimes.

However, from my own experience and through observation, I've noticed that much of what's limiting our progress is often within our control. Some of these progress killers are glaringly obvious, others more subtle.

Of course, there are many reasons for lacklustre muscle growth. But let's take a look at these three major growth blockers, understand how they hinder our gains and discuss how we can avoid these pitfalls.

These things are much more detrimental to our progress than the occasional missed workout or being a few grams out on our macros here and there.

1. Staying too lean is limiting your growth

Whether it's buzzwords like 'Dad Bod' or the endless stream of shredded physiques on our social media feeds, there seems to be more pressure to stay lean and 'Instagram Ready' all year, especially for the younger generation.

Influencers are now pushing 'maingaining' – hovering around maintenance calories while trying to build muscle slowly – as a modern alternative to traditional bulking. And while it's a good idea not to gain an excessive amount of body fat in a gaining phase, in swinging too far away from traditional 'bulking', many end up under-eating. This seriously limits their muscle-building potential.

Today's social media can be a warped lens to look through when it comes to gaining muscle. Being lean looks good on a screen, but it's a lousy way to approach gaining muscle.

Trying to keep ripped abs is only going to slow muscle growth

Staying lean is fine if that's the goal. But if the goal is to add a considerable amount of muscle tissue to your frame, trying to keep those abs ripped all the time is only going to slow or stall progress.

Muscle doesn't grow under a microscope of daily mirror checks and Instagram posts. The reality is that building muscle is a slower process than cutting. And the visual changes aren't always that appealing compared to seeing those deeper cuts appearing in your abs week to week like you do when cutting.

Instead of obsessing over that constant lean look, I'm advocating for embracing a structured bulking phase, where your primary goal is maximum muscle growth. This means eating in a controlled surplus –providing your body with the necessary calories for muscle repair and growth – while keeping your food nutrient-dense.

This isn't an excuse for gluttony and indulgence. Quality physiques aren't usually built by dirty bulking on a diet of processed foods. They're developed through consistently disciplined eating and hard training. Muscle growth is a slow, steady journey that takes a lot of effort and an equal measure of patience. So don't sell yourself short on the quantity or quality of your nutrition when you're looking to gain muscle. Accept the temporary increase in body fat, knowing that when you strip back down, that extra muscle will make you look much more impressive.

2. Not recovering properly between sessions

There's a certain pride and sense of accomplishment we can feel when we're pushing ourselves hard in the gym. Speaking for myself, that's a feeling I chased in my early days of bodybuilding (and sometimes still do), often at the expense of my recovery and muscle growth.

If you're constantly hammering yourself in the gym without taking enough rest, you're not actually building your physique... you're just breaking it down and not affording your body the time and resources to recover properly. If you don't give your body adequate time to repair and replenish, you're constantly running on depleted resources and under-recovered tissues. This can lead to stagnation, burnout and even injury.

It's not being lazy. It's about being smart

Think of the ability to progressively overload as an outcome of adequate recovery and adaptation from previous hard training bouts. If your performance is declining, your pumps feel flat, or your joints are starting to complain, these are red flags that your recovery is suffering.

Rest days allow your body to super-compensate and come back stronger. I know it can feel like we're being lazy, but it's not. It's about being smart. I've come to value my rest days more and more with age, and so have my tendons!

3. Constantly changing your training programme

The best programme in the world won't work if you don't stick with it. One of the biggest progress killers is constantly jumping from one training plan to another, always chasing the next "secret" to muscle growth.

Social media has made this much worse. One minute, someone is convincing us that low-volume, high-intensity training is the key. And then the next, we see a celebrity scientist preaching ultra- high-volume. The result? Constant temptation to switch up your training, not staying consistent with one approach long enough to reap the benefits.

Muscle growth thrives on consistency and progression, not constant change. I joke that if you want to 'shock the body', maybe you should try eating once and training six times a day.

We need to give our bodies time to adapt to a training stimulus. Strength, hypertrophy and neurological efficiency all improve with repeated exposure to the same lifts over weeks and months. If we keep changing our training up before that happens, we can just end up spinning our wheels.

That doesn't mean you should never adjust your plan or experiment with different approaches. But rather than chasing novelty, focus on progressive overload – adding weight when you can, increasing reps and enhancing execution over time.

Stick with a well-structured programme for long enough to see measurable progress. Master the basics, execute them with intent and, as cliched as it sounds, trust the process.

The real "secret" to muscle growth lies in consistent effort and time.

About the Author
Alan Carson is a competitive bodybuilder and certified sports nutritionist based in Worcestershire. Competing since 2014, Alan secured the PCA British Masters Over 40s title in 2023 after returning to the stage following a four-year break. Alan works closely with a select number of clients, blending his expertise in nutrition, bodybuilding training and psychological aspects to help them reach peak potential both physically and mentally. With a passion for transformation, he's dedicated to helping clients improve their health, performance and physiques.

Read Alan Carson's previous columns HERE.

Volume vs Intensity: Which builds more muscle?

The debate between volume vs intensity in bodybuilding has been ongoing for decades, with strong arguments on both sides when it comes to building muscle.

DURING anybody's journey through bodybuilding there is likely to be a phrase or two that strikes a chord.

Keep It Simple Stupid [KISS] is one. Another that resonates comes from Lee Priest, never one to mince his words but, in the context of this article, he may have had a point. "Just fucking train," were his wise words.

But countless people in gyms across the country 'just fucking train' and few experience the sort of results that will take them to the stage, let alone win them a competition. So there must be more nuance to training than just those two phrases.

According to 'the science', volume is king for hypertrophy. But then how does one explain the anecdotal evidence from training routines such as DC Training by Dante Trudel [above] [DC = DoggCrapp, which was his website username at the time]?

DC Training, when it was first released, was met with a mixed reception. Some loved it and hailed it as a revelation, while others ridiculed it. How could muscle growth possibly be stimulated with just one exercise per bodypart – and one set?

But it was hardly a revelation. Dorian Yates had been advocating a similar type of training for years. In fact, he wrote as much in his second book, A Warrior's Story.

Up until he won the EFBB [now UKBFF] British Championships in 1986, Yates was using a standard upper-lower split. He trained three times a week. The main differences between his split and DC Training is that Yates did two to three sets, whereas DC Training advocates counting just one working set and extreme, weighted stretching for up to one minute. The number of rest-pause sets with DC, however, can be as high as two or three. And with a three-second negative, it attempts to squeeze as much intensity out of each rep as possible.

It was only later in his career that Yates dropped the number of sets he was performing. But even then he would still do more than one exercise per body part. It was here that he moved from three times a week four times [images above].

Volume v Intensity – how does the science compare?

Here’s a comparison of DC Training and high-volume training through the lens of scientific research on hypertrophy:

1. Training Volume and Frequency

High-Volume Training: Science consistently shows a strong relationship between training volume (sets × reps × load) and hypertrophy. Studies indicate that a moderate-to-high training volume with multiple sets per muscle group per week tends to maximize hypertrophy by effectively stimulating muscle protein synthesis and maximizing muscular fatigue. For example, doing 10-20 sets per muscle group weekly is a common guideline for hypertrophy-focused volume training.
DC Training: DC Training, by contrast, is low-volume and high-intensity. Each muscle is typically worked three times over a 14-day period. It includes one to two intense working sets taken to failure using techniques such as rest-pause and loaded stretches. This lower-volume approach relies aims to create similar muscle stimulation to that seen in high-volume programs.

Science Insight: While high-volume training aligns more closely with traditional research favouring higher set counts, DC Training’s emphasis on intensity can still produce hypertrophic gains.

2. Intensity and Failure Training

DC Training: DC relies on pushing each working set to failure and beyond, with techniques such as rest-pause (where short rests allow you to squeeze out extra reps), three to five-second negatives and static holds. Training to failure is known to recruit maximum muscle fibers, which can be beneficial for hypertrophy. However, constant failure training can also increase fatigue and potentially lead to overtraining or injury, particularly without adequate recovery. However, a recovery period, usually after roughly six weeks, is built in to the programme.
High-Volume Training: High-volume programs typically recommend stopping just short of failure on most sets. This allows for more total sets and reps and thereby a greater overall training volume. Stopping short of failure can mitigate fatigue and still lead to hypertrophy, provided that enough volume is reached.

Science Insight: Research shows that training close to failure is effective for hypertrophy but that training to absolute failure every set is not necessary. High-volume training often yields greater cumulative workload without hitting failure as consistently. This aligns with evidence supporting effective hypertrophy without needing maximal fatigue.

3. Frequency and Recovery

DC Training: Muscles are worked frequently, with a typical schedule of training three times a week, with a split akin to upper/lower. Over the course of one year, there are 78 opportunities to stimulate growth. This is much more than the much-heralded 'bro split', where each body part is trained once per week.
High-Volume Training: Generally, high-volume programs encourage training each muscle group just once per week. While there are few opportunities to stimulate growth, it could be argued that there are more opportunities FOR growth. This is because a particular muscle group is given more rest days.

Science Insight: Research suggests that higher frequencies (eg two to three times per week) may support better hypertrophic outcomes. It does this by keeping muscles in a more consistent state of stimulus and recovery.

4. Progressive Overload and Periodisation

DC Training: Progressive overload is central to DC Training, with lifters aiming to increase weight or reps every session. However, the high intensity and failure training may limit long-term progression due to accumulated fatigue.
High-Volume Training: With high-volume training, progressive overload is typically managed through incremental increases in volume or weight over time. It often incorporates periodisation to allow for phases of intensity and volume.

Science Insight: Research supports progressive overload as essential for hypertrophy, but managing fatigue is crucial for sustainability. High-volume training with periodisation often leads to longer-term adherence and growth compared to constantly hitting failure, as in DC Training.

Which Is More Effective?

For maximal hypertrophy, high-volume training aligns more closely with the scientific consensus on optimal hypertrophic outcomes. This is primarily because of its cumulative workload, higher frequency and ability to manage fatigue over time. High-volume training is more adaptable for both beginners and advanced lifters, making it generally more sustainable.
DC Training can be effective for certain advanced lifters, particularly those who respond well to low-volume, high-intensity training and can recover adequately from infrequent, intense sessions. However, it may not be as effective as high-volume approaches for overall hypertrophy, especially over longer periods.

In conclusion, while both low volume and high-volume training can lead to gains in muscle size, high-volume training has a broader base of scientific support and might be more universally effective, especially for consistent, long-term hypertrophy. Having said that, what we know for certain is that no one size ever fits all. And, as usual, it is what works best for you, the individual, that will result in the most progress.

At the beginning of this analysis, we spoke about phrases. Often, when something is working and is, therefore, good, many of us look for better. It is in that process where progress can become derailed. So, finally: "If it ain't broke, don't fix it."

Bodybuilding and heart health: A serious warning for competitors

A YEAR ago Will Smart was at the top of his game having been crowned overall PCA world champion. A few months later, however, that world came crashing down after it was discovered he had a heart condition that ended his bodybuilding journey. Here, in his own words, is Will's tragic story:

IT IS coming up to 12 months since I started my journey to being diagnosed with a genetic heart condition. I have what is called a bicuspid aortic valve.

Talking about it actually makes it easier to deal with. I also want to raise awareness, as this condition effects two in every 100 people. It is the most common genetic heart condition. Anyone who has had news that they are not super human and have a health risk will understand.

What is my heart condition?

A bicuspid aortic valve is a genetic heart condition formed at birth. It means the valve does not close as effectively and leaks blood back into the heart. Because of this it’s diagnosed as a form of heart disease as it can impact other areas of the heart and its function. This is absolutely f**king terrifying to hear.

The aortic valve is the first valve out of the right side of the heart, which provides oxygenated blood to your body. This means that, when the valve leaks, some blood returns back to the heart after it contracts. It means the heart is pumping more blood out than it’s meant to. This results in higher systolic blood pressure than you should normally have. This has all the negative side affects of high blood pressure and can lead to:

the heart wall thickening
hypertrophy of the heart
hypertrophy of aortic valve
degradation of the aortic valve

This is why it’s advised to have surgery to replace the valve before further issues arise. My valve is already leaking severely, which means early intervention will be required.

I found out about my heart condition through pure luck. I chose to participate in a study at Liverpool John Moore’s University on individuals using performance enhancing drugs. If I hadn’t, I’d have never known and would have been continuing to put my life at risk pushing bodybuilding.

Even TRT makes blood thicker and harder to manage

I have now retired from competitive bodybuilding. The advice from the cardiologist was to stop pushing gear and to stop increasing my body weight. All of this is added risk to my heart. I can’t compete to just go get on stage – I only competed to be the best version of me. So if I'm unable to make the last time I competed look like a child, I don’t want to do it. For me to continue to be competitive I’d need to push body weight up. That means slamming loads of food – which is more pressure on my heart and valve.

If I continued to take anabolic steroids then that would also put more pressure on my heart. It also leads to other risks, such as blood thickness and potential negative blood markers.

The consultant says my valve needs to be replaced sooner rather than later to avoid it causing further damage to other areas of my heart. So I need to come off gear all together – including TRT – because I will need a mechanical valve. This means I will need to take blood thinning medication to avoid clots around the titanium valve. Even TRT makes blood thicker and harder to manage, so I have to come off this too.

The saving grace is at least I have the all-clear to train

I have the all-clear now to continue training how I wish. But in order to prove this, I had to do a cardiac stress test on a bike. This shows my heart is performing and coping very well when under stress. Honestly, this has been a saving grace of this whole issue. If I couldn’t train, I’d have lost my head big time. At least now I can maintain my size and have the stress relief that training provides.

But I do have a request to all my fellow bodybuilders. PLEASE do more to check your health than just get your bloods checked. Get an echocardiogram to understand your heart and other organs. Bloods alone will not identify physical conditions.

A echocardiogram is the best way to identify any issues to the heart. An MRI will then help view the full detail. But an ECG and monitoring blood pressure is a great start.

My bodybuilding heart condition timeline

I did the study in June 2023, following a two-year off-season.
I was 280lbs – the heaviest I've ever been.
I’d just started prep for 2023. I needed to get my weight down anyway and after pushing hard to grow for two years.
After coming second at the PCA British in 2021, I wanted to return and take the title. I also wanted to win a pro card. After discussing this with the cardiologist he said this was low risk. I got the nod to do prep long as I minimised the risk. So I didn’t run any clenbuterol. This meant I got to compete and leave bodybuilding on my terms.
I didn’t win the British as I came second by one point to Rikki Varney!
But I did win the PCA World Championships – so I did everything I wanted.

HOW BODYBUILDER NEIL ANDREWS CAME BACK TO STAGE AFTER HAVING A MECHANICAL HEART VALVE FITTED

Do bodybuilders still use Dianabol?

Dianabol (Dbol) was once one of the most widely used anabolic steroids in bodybuilding – with some calling it the breakfast of champions – but its place in modern cycles is often questioned.

By Gary Chappell

DIANABOL remains one of the most well-known anabolic steroids. Back in the late 1970s and 1980s it was considered by some as the "breakfast of champions". But its popularity appears to have waned.

When was the last time you read of someone including dianabol in their cycle? If you excuse the local 'gym bro', who can often be heard saying "can you get me some dianabol?" or "Yeah, just started some dianabol, bro", most serious competitors are using testosterone, primobolan and/or equipoise during their off-season.

But why? Reports of huge gains in muscle in just six or eight weeks, together with big increases in strength, could be heard of from dianabol users.

Developed in the 1950s, the oral steroid became popular among bodybuilders and athletes for its powerful muscle-building effects. Here's an overview of what dianabol is, how it works, its benefits and its risks:

1. What Is dianabol?

Chemical Name: Methandrostenolone.
Other Names: Dbol, Methandienone, Anabol.
Classification: Anabolic-Androgenic Steroid (AAS).

2. How It Works:

Anabolic Effects: dianabol increases protein synthesis and nitrogen retention in muscle tissue, leading to rapid muscle growth and strength gains.
Androgenic Effects: It also has androgenic properties, which can contribute to masculinising effects such as increased body hair and a deeper voice.
Oral Steroid: Unlike some other anabolic steroids that are injected, dianabol is taken orally in pill form, making it more convenient but also potentially more taxing on the liver.

3. Benefits:

Rapid Muscle Gains: Users often report significant muscle mass and strength increases within a few weeks (though some of this weight gain is more than likely from water retention).
Improved Recovery: Enhanced recovery between workouts due to increased protein synthesis.
Performance Enhancement: Athletes may experience better endurance and overall physical performance.

4. Risks and side effects:

Liver Toxicity: Dianabol is hepatotoxic, meaning it can cause liver damage, especially with prolonged use or high dosages.
Estrogenic Side Effects: It can convert to estrogen in the body, leading to side effects such as gynecomastia (development of breast tissue in men) and water retention.
Cardiovascular Issues: Increased risk of high blood pressure, cholesterol imbalances and heart disease.
Androgenic Side Effects: Acne, hair loss (especially in those genetically predisposed to male pattern baldness) and prostate enlargement.
Suppression of Natural Testosterone: Using dianabol can suppress the body's natural testosterone production, leading to a need for post-cycle therapy (PCT) to restore hormonal balance.

One of the main pitfalls of dianabol is its effect on appetite. The only time someone might use it is in the off-season, because its water retention and estrogenic side effects make it a poor choice for prep. But it is also a pretty poor choice for the off-season too due to its negative effect on appetite, especially if it prevents a person from eating enough. However, that is person dependent and, in some, it could have the opposite effect.

How Dianabol affects hunger

Increased Appetite:
- Anabolic Effects: Dianabol’s anabolic properties can stimulate protein synthesis and muscle growth, which may increase the body's demand for nutrients. As a result, users often experience a heightened appetite to support the increased muscle mass and metabolic activity.
- Caloric Needs: Since dianabol enhances muscle mass and overall body weight, the body may signal the need for more calories, leading to an increase in hunger.
Insulin Sensitivity:
- Carbohydrate Metabolism: Dianabol can affect carbohydrate metabolism and insulin sensitivity. This can lead to fluctuations in blood sugar levels, which might cause hunger pangs or cravings, especially for carbohydrates.
Side Effects and Hunger:
- Water Retention: Dianabol is known to cause water retention, which can sometimes mask the feeling of fullness or satiety, making users feel hungrier than they actually are.
- Hormonal Influence: The steroid's impact on hormones, including insulin and possibly leptin (a hormone that regulates hunger), can alter appetite and feeding behaviour.

Managing increased hunger

For bodybuilders using dianabol, managing increased hunger is essential to avoid excessive calorie intake, which could lead to unwanted fat gain. Here are some strategies:

Balanced Diet: Focus on a diet rich in lean proteins, healthy fats, and complex carbohydrates to support muscle growth without overconsuming calories.
Portion Control: Even with an increased appetite, controlling portion sizes and avoiding binge eating can help manage body composition.
Hydration: Staying hydrated can help manage hunger, as sometimes thirst is mistaken for hunger.

Here’s why Dianabol could have fallen further out of favour

1. Health Risks:

Liver Toxicity: Dianabol is hepatotoxic, meaning it can cause significant liver damage, especially with prolonged use. Modern bodybuilders are more aware of the long-term health consequences, leading many to avoid substances that can cause serious harm.
Cardiovascular Issues: The steroid can negatively impact cardiovascular health by increasing the risk of high blood pressure, cholesterol imbalances and heart disease. With better access to information, many athletes now prioritise heart health and longevity.
Estrogenic Side Effects: Dianabol can convert to estrogen in the body, leading to unwanted side effects such as gynecomastia (development of breast tissue in men) and water retention. These effects can be difficult to manage and can negatively impact a bodybuilder’s physique.

If you still use dianabol, please let us know in the comments below regarding dosage, timing during the season and the effects you have seen.

Bodybuilding contest prep tips

Contest prep in bodybuilding isn’t just about training – it’s about adherence. These simple tips from Men's Physique athlete ADAM NUGENT can help you stay on track and make your prep easier.

PREPPING for a bodybuilding show is easy, or at least the foundations of the prep are easy. The difficulty lies in the adherence to your plan and the self discipline required. But there are things you can put in place to reduce the want to venture outside of your plan.

So here are my three key tips to making your prep as easy as possible.

Food choices during contest prep

Food choices - Your food choice during prep should very closely replicate the foods you consume in the off season. By doing this, you’re taking away (or at least limiting) any stress of sacrificing foods you enjoy. Now this will of course be determined by how clean your off season food choices are too. Sticking with similar food choices also helps to prevent digestive stress that can occur with new foods, particularly if you require large quantities. A supplement I use regularly is Strom Sports Nutrition DigestMax (vanilla) to help with my digestion.

Structuring meals for adherence

Meal Structure - Meal structure has always been important for me during my preps and especially helped when calories are low in the final weeks. What I mean by meal structure is to base your meals around your activity levels during the day. For example, if you train during the evening, with the majority of your output compacted into a small window, keep your meals smaller in the morning. This allows your meals to be larger surrounding your activity window. This isn’t strictly ‘science’, but your body will be in a much better position to utilise calories following a higher level of output. And it will also stop you feeling famished, helping with adherence.

Keeping your diet sustainable

Don’t be so bland - Now some people will disagree, but keeping your food exciting can be the difference between falling off the wagon and driving that wagon to success. Using herbs and spices, as well as low-calorie sauces (Tabasco, Sriracha, low-calorie Tomato Ketchup etc) gives your food that taste boost that can actually lead to improved digestion. Make sure you stick to sauces that are zero fat. Otherwise the calories will begin to compound and disrupt your progress. I run my sauces right up to peak week. If you produce a look you want to bring to the stage with the sauces in, why cut them out?

As an added extra, another tip that can be extremely beneficial for most athletes is to prep your meals ahead of time. Most of us don’t have the time to make every meal fresh. So batch-cooking your meals will take away the unnecessary stress of cooking four, five, six times a day. This will also help to free up more time to spend with your family and friends. Or keep up with other tasks you can’t afford to let slip while prepping for your show.

These are just a few of the ways you can improve adherence and make your prep much simpler. The main thing is to find a method that works for you and stick with it.

Adam Nugent's column is In association with Strom Sports

Bodybuilding off season: The growth phase Explained

The Physique Coach MATT ADAMS explains why the end of prep is actually where the hard work starts

WHEN it comes to bodybuilding and physique training, the term "off season" often conjures images of relaxed routines and less stringent discipline. However, I’ve always found this term misleading. The so-called "off season" or growth phase is, in reality, a period that demands just as much, if not more, discipline, focus and mental fortitude as competition prep.

Why the off season is misunderstood

The term "off season" implies a break or downtime, suggesting that we are somehow less focused or committed. This couldn't be further from the truth. In fact, the growth phase is where the real magic happens. It's the time when we lay the groundwork for future success, building the muscle, strength and mental resilience needed to excel on stage.

The Importance of the Growth Phase

Building muscle in the growth phase

In the growth phase, we're not just maintaining what we've built; we're pushing boundaries and setting new standards. This period is about progressive overload, increasing training intensity and meticulously managing nutrition to support muscle growth while minimising fat gain. It’s a strategic approach that requires detailed planning and execution.

Mental Fortitude

While competition prep has its own challenges, the growth phase tests your mental strength in different ways. Without the immediate goal of a looming competition, it can be easy to lose focus. This phase demands unwavering commitment and the ability to stay motivated over the long haul. It's about maintaining a vision for the future and working tirelessly towards it, day in and day out.

Nutrition and discipline

Contrary to what some might think, the growth phase isn’t a free-for-all when it comes to diet. Precision nutrition is crucial. It’s about finding the right balance of macronutrients to fuel intense workouts, support recovery and promote muscle hypertrophy, while keeping fat gain in check. This requires a high level of discipline and constant adjustments based on progress and feedback.

Injury Prevention and Recovery

The growth phase also provides an opportunity to address any nagging injuries and focus on recovery. It's a time to listen to your body, incorporate mobility work and ensure that you're setting yourself up for longevity in the sport. Proper recovery protocols and smart training decisions now can prevent setbacks during competition prep.

The importance of posing

One often overlooked aspect of the growth phase is posing practice. Nailing your poses is crucial and it shouldn't be left until the last minute. The best physique on stage can finish last if not presented well and, conversely, a well-presented physique can outshine a better one. Practising posing regularly during the growth phase ensures that, when it's time to compete, your presentation is flawless. This is a non-negotiable aspect of your preparation.

The Role of a coach

During this critical phase, having a coach who understands the nuances of the growth phase is invaluable. A good coach provides the necessary structure, accountability and support to keep you on track. They help adjust training and nutrition plans as needed, ensuring that you’re continually progressing towards your goals.

Conclusion

The "off season" or growth phase is a time of intense focus and dedication. It’s when we build the foundation for future success, develop mental resilience and hone our discipline. As athletes, we must approach this phase with the same, if not greater, level of commitment as we do during competition prep. Remember, champions are made in the off season. Embrace the growth phase with the seriousness it deserves and you’ll be setting yourself up for unparalleled success when it’s time to step on stage again.

In summary, the growth phase is not a break – it's a critical part of your journey. Approach it with dedication and you'll see the results in your next competition. Stay disciplined, stay focused and keep pushing forward. And don't forget to nail your posing – it's a non-negotiable that can make or break your success on stage.

Matt Adams is a coach and bodybuilder. You can enquire about hiring Matt by clicking here.

Bodybuilding training advice: Why keeping it simple works best

Social media is full of ‘experts’ pushing secrets but simple training, consistent nutrition and time remain the real keys to building muscle By Gary Chappell SOCIAL MEDIA is awash with so-called experts and thinly veiled attacks but keeping it simple when it comes to bodybuilding is always key. You will see a constant steam of...

Continue reading frontdouble.com, the online bodybuilding magazine, for just £2.99 a month.

Gain access to premium articles.

Join Now

Already a member? Log in here

Genetics in Bodybuilding: What they really mean

Bodybuilder TIM ROSIEK discusses the key word in the sport and how genetics are more than they seem

THERE is a lot of talk about genetics in bodybuilding but there is perhaps more to the word than you think.

Yes, genetics play an important part in the sport – and this is the reason we all are not all top IFBB professionals.

But what are they, exactly?

What genetics mean in bodybuilding

Genetics are the reason why some people have great body parts despite barely training them and why some people will train weak body parts seemingly for ever with hardly any results.

You must know someone who has the most amazing calves without ever having trained them, or the most monstrous traps with seemingly any effort.

Genetics will not only be a major part in your ability to grow muscle but also how balanced they are. For example, is your left bicep the same shape and size as your right? Are your abs the perfect shape and evenness creating the perfect six pack? Or are they irregular in appearance, with a large gap down the middle?

Genetics will ultimately be the driver for how your physique will turn out, how balanced you will grow, how fast you will grow, how lean you will be in the off-season and on stage. And this is the case no matter how many performance-enhancing drugs you may choose to take.

Metabolism, appetite and recovery

You have to ask yourself, why are top IFBB pros on the Olympia stage? It’s not that they train any harder than many of us, or they eat better than many of us [although they probably do], or even take more gear than many of us.

Their bodies are just blessed with the ability to grow faster, more even and symmetrical and keep leaner than us.

But that is genetics on the surface. When a fellow gym-goer says something like, ‘he’s just got good genetics’, they are talking about all we have discussed above.

But in truth, genetics run much deeper than that.

Muscle growth and physique structure

How is your appetite, for example? Are you able to force down thousands of calories of good, clean good in the off-season when you are not hungry? Or, having eaten four of five meals already, do you wince at the thought of another meal?

This is genetics.

And what about your metabolism? Do you, as people are fond of saying, ‘put on 10lbs just by looking at a carb’, or can you eat like there is no tomorrow and barely add an ounce of bodyweight?

This is genetics.

How do you respond to gear? Do you suffer from all sorts of side effects using the bare minimum? Or can you tolerate moderate to high doses with relative comfort? What about compounds such as clenbuterol? Can you cope with high doses, or do you shake like a leaf with the bare minimum?

This too is genetics.

And how disciplined are you with your nutrition? Can you accept some suffering during a contest prep, or do you run to the cupboard for a snack each time you fill a twinge of hunger?

You are either genetically predisposed to being extremely disciplined, or you might get close, but never close enough.

All genetics.

This is something the more mature bodybuilder understands but perhaps not the younger generation. They all want to be professionals in a year or two – you must have heard countless people in the gym saying: “I want to get my pro card”, as if was as easy as going to the shops and buying it.

But you must have at the very least favourable genetics or you will never reach the stage, let alone win a pro card.

If you look at Lee Priest for example, he won the Mr Australia when he was only 18 years of age. So why isn’t there loads of monstrous 18-year-olds wondering the planet? Because there are certainly more 18-year-olds training than ever before.

Ronnie Coleman competed natural until he was 30 years of age. Have you ever seen a picture of him on his pro debut in 1992? He was a monster and still natural. This is not the norm but just superior genetics.

So why do these pros grow better than most of us mere mortals? Well, they have the ability to synthesise protein more rapidly, recover quicker and have naturally higher levels of hormones.

There is some evidence that some of these top bodybuilders have a gene defect with myostatin. This gene stops you growing past a certain given point. Have you ever seen a Belgium blue cow? They literally just eat grass and the amount of lean muscle mass is ridiculous.

What we are certain of is that better genetics for growing will make you grow faster from training and utilise your food better. Your body will make better use of the drugs so, in theory, you will need less of them to build muscle. All this and the ability to grow your muscles evenly and symmetrical too, appetite, metabolism, discipline etc.

I have seen so many amazing genetically gifted bodybuilders not make the stage because they can’t take dieting or the training is too much.

The mindset of a champion is genetic too, to a point. It is very possible for an athlete with poorer genetics to beat a genetially gifted bodybuilder because they can train harder, be more consistent, eat better, suffer that little bit more to get leaner than the rest.

Now have a think about yourself. Which genetics are strong for you. And which is your genetic limitation.

Bodybuilding Judging Tips: What Judges Really Look For

Bodybuilding judge STEVE JOHNSON has revealed the simple mistakes that can ruin a competitor’s chances on stage, highlighting what judges are really looking for.

YOU have spent the best part of 16 weeks preparing for this one moment. The hard work is done. Or so you believe. Actually, some competitors can win or lose a show based on their stage presence. Don’t fall into that trap. Here are my tips for adding that final gloss:

What judges are actually looking for

SMILE

First and foremost, you only get one chance to make a first impression on the judges, so please look like you are enjoying yourself. Nobody wants to watch someone who looks miserable, but a big smile and body demeanour that makes you look like you’re enjoying yourself will always attract the eye of the judges.

POSING

As a judge, I regularly see athletes unintentionally hide their body from the judges and to be fair it’s frustrating at times. It can make a difference to your placing, as the judges can only judge what they can see and not what they can’t. You are judged on the shapes you create on the day and not what your body is really like. For example: if someone has a huge wide back but doesn’t open it on their lat spreads and the guy at side of him does, even though you know he is not as developed, you have to judge with the guy who’s back looks best in front of you. This is why its so important these days to practice posing as much as training and getting a posing coach if necessary. Your aim is to create the illusion you are better than what you are.

PHOTO: LEE ARCHER

How to improve your chances on stage

TAN

Make sure you practice your tan in advance of the show and that it is applied by someone who knows what they are doing. You are trying to avoid streaks and tans that will run onstage under hot lighting. There are many different tans out there as well as many different skin types, so choose appropriate tanning (and glaze) that will enhance your physique/figure. Even on the judging table (close-up view) a physique can fade into the background if too light in colour. Some federations allow instant tans backstage and some don’t, so always check up on this and follow the pre-tanning protocols for skin preparation.

SHAVING

One thing that is off putting to a judge is body hair, so please make sure you remove visible hair as necessary. Guys need to be more on point with this than girls and I have seen many athletes do a partial job and its very distracting to the eye and ruins the professionalism of your overall appearance. I have seen it this year and, although in this case it didn’t affect placing (they won) it is the one thing I will remember him for and not his physique. In this instance it was shaved thighs but unshaven glutes and calves. Also, I have seen underarm hair left which again just ruins the look of the physique. This might sound pedantic but if a judge is trying to find a reason to split two athletes because it’s a close decision, then this could indeed come into their way of thinking (right or wrong).

These are just some very basic tips as there are many other things I see on a regular basis and in particular with posing, which I can cover at another time.

Don’t ruin your chances of success by not nailing these simple areas.

Best wishes Steve Johnson (32 years a judge)

Teamtops Coaching:

One to One Training
Bodybuilding Contest Prep Coaching
Nutritional Plans
One to One Posing Workshops
Supplement Advice

Contact:

Instagram @stetops and @teamtopscoaching
Facebook Steve Johnson #teamtopscoaching
TikTok @stetops

The Alan Carson Column

1. Staying too lean is limiting your growth

Trying to keep ripped abs is only going to slow muscle growth

2. Not recovering properly between sessions

It's not being lazy. It's about being smart

3. Constantly changing your training programme

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

The debate between volume vs intensity in bodybuilding has been ongoing for decades, with strong arguments on both sides when it comes to building muscle.

Volume v Intensity – how does the science compare?

1. Training Volume and Frequency

2. Intensity and Failure Training

3. Frequency and Recovery

4. Progressive Overload and Periodisation

Which Is More Effective?

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

A YEAR ago Will Smart was at the top of his game having been crowned overall PCA world champion. A few months later, however, that world came crashing down after it was discovered he had a heart condition that ended his bodybuilding journey. Here, in his own words, is Will's tragic story:

What is my heart condition?

Even TRT makes blood thicker and harder to manage

The saving grace is at least I have the all-clear to train

My bodybuilding heart condition timeline

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

Dianabol (Dbol) was once one of the most widely used anabolic steroids in bodybuilding – with some calling it the breakfast of champions – but its place in modern cycles is often questioned.

1. What Is dianabol?

2. How It Works:

3. Benefits:

4. Risks and side effects:

How Dianabol affects hunger

Managing increased hunger

Here’s why Dianabol could have fallen further out of favour

1. Health Risks:

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

Contest prep in bodybuilding isn’t just about training – it’s about adherence. These simple tips from Men's Physique athlete ADAM NUGENT can help you stay on track and make your prep easier.

Food choices during contest prep

Structuring meals for adherence

Keeping your diet sustainable

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

The Physique Coach MATT ADAMS explains why the end of prep is actually where the hard work starts

Why the off season is misunderstood

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

Continue reading frontdouble.com, the online bodybuilding magazine, for just £2.99 a month.

Bodybuilder TIM ROSIEK discusses the key word in the sport and how genetics are more than they seem

What genetics mean in bodybuilding

Metabolism, appetite and recovery

Muscle growth and physique structure

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

Bodybuilding judge STEVE JOHNSON has revealed the simple mistakes that can ruin a competitor’s chances on stage, highlighting what judges are really looking for.

What judges are actually looking for

How to improve your chances on stage

Teamtops Coaching:

Contact:

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply