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.

Optimal training volume for hypertrophy

From low-volume HIT to high-volume training, we break down how many sets you really need to build muscle

The Alan Carson Column

The optimal training volume for hypertrophy has been debated in bodybuilding for decades. On one side, there are low-volume, high-intensity training (HIT) advocates who argue that brief but maximally intense sessions maximise muscle growth and recovery. On the other, high-volume proponents claim that more sets and reps lead to superior hypertrophy.

Both sides have strong arguments and both approaches have produced successful bodybuilders. So what is the truth? And more importantly, what is the best approach for you?

What the science says about training volume

If we look at the scientific literature, we find support for both high and low training volumes. Some studies suggest that higher training volumes (more sets per muscle group per week) lead to greater hypertrophy. A meta-analysis by Schoenfeld et al. (2017) indicated a dose-response relationship between training volume and muscle growth, with more sets leading to more hypertrophy up to a point.

HIT training, made famous by people such as Arthur Jones, Mike Mentzer and Dorian Yates (above), focuses on maximising intensity while minimising total work. Many HIT advocates argue that anything above one or two sets to failure is not only unnecessary but that additional sets could impede progress. Studies such as those by Fisher et al. (2013) suggest that lower volumes, when performed with high intensity, can be equally effective for hypertrophy.

Surely, science can give us a definitive answer? Well, it's complicated and, when you begin to critically analyse studies by considering factors like those listed below, you can decide how much stock you might want to put into a study in terms of any conclusions you might draw. In other words, you have to get into the details.

How many subjects were in the study?
Have other studies produced similar results?
Were the subjects trained or untrained?
How advanced were the subjects?
Were they male or female?
Were they natural or assisted?
How old were the subjects?
How long was the study?
Were the subjects exposed to both conditions?
Was the study performed on all body parts or just on specific body parts?
Were the scientists taking measurements blinded?

As you can see, there are lots of things to consider that could make the findings of any study more or less relevant to you as an individual. Also, can you imagine all the uncontrollable variables involved, such as sleep quantity and quality, stress and nutrition? Do you think they might affect the results? You bet they would.

What elite bodybuilders actually do

If we examine the routines of the most successful Olympia competitors, we see a range of approaches. Dorian Yates, for example, built his huge, dense physique on low-volume, high-intensity training, performing only a few all-out sets to failure per workout. In contrast, Jay Cutler (above) thrived on high-volume training without training to failure.

This tells us two things:
1) Both approaches can work – There is no single formula for success.
2) Individual factors play a huge role – Genetics, recovery capacity, training experience and even personality type (some people prefer to go all-out on their sets).

How to find your ideal training volume

Given the fact we can observe results to support both low-volume and high-volume training, a one-size-fits-all prescription for training volume is unrealistic. Research and coaching experience both indicate significant individual variability.

A useful framework is the concept of Minimum Effective Volume (MEV) and Maximum Recoverable Volume (MRV), which Dr. Mike Israetel and his colleagues introduced. MEV is the least amount of work required to make progress, while MRV is the most volume an individual can handle before recovery and performance decline. The goal should be to train within this range, gradually adjusting volume if needed while monitoring recovery.

Progressive overload and adaptation

Regardless of volume, progressive tension overload remains a key driver of hypertrophy. A lower-volume approach can be highly effective if intensity and progression are prioritised. On the other hand, higher volumes without sufficient effort and progression will yield suboptimal results. This highlights the importance of effort and execution in training. In other words, two all-out sets executed accurately to failure will probably be more effective than five lazy "fluff and pump" sets.

We know that proximity to failure is important, with each rep closer to failure being more effective but also more fatiguing. This hints at there being a sweet spot. Intensity and volume are inversely proportionate. Put another way, you can't sprint a marathon.

HEAVY DUTY: Mike Mentzer

Individualisation and auto-regulation

Some people seem to thrive on higher volumes, while others find it leads to excessive fatigue. Factors such as sleep, stress, nutrition and genetics all influence volume tolerance. Instead of mindlessly following a set prescription, we should all experiment and adjust based on recovery, performance and progress.

Even within an individual, different muscle groups may have varying volume requirements. For example, some might find that their quads require fewer sets to grow, while their shoulders or biceps seem to need more volume to grow. Adjusting training volume based on performance feedback, such as soreness, recovery time and progression in strength, allows for a more tailored and effective approach to hypertrophy. Understanding these nuances allows for better individualisation of volume across different body parts, rather than applying a uniform approach.

The law of diminishing returns

More is not always better. While increasing volume might enhance hypertrophy to a point, excessive volume often leads to signs of overtraining, such as joint pain, plateaus or reductions in strength, increased fatigue, less growth and prolonged recovery times. There is a balance between stimulus and recovery that must be respected, as well as how much training we can practically fit into our schedules.

How many sets should you do?

The reality is that both high and low-volume training can be effective and the optimal approach depends on the individual. Instead of engaging in dogmatic debates, the best course of action is to experiment, track results and adjust accordingly. By understanding the principles of volume, intensity and recovery, we can tailor our training for maximum growth. In the end, the best training volume is not dictated by science or tradition alone but by what allows consistent progress over time.

Optimal rep range for hypertrophy

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Optimal rep range for hypertrophy

From heavy low-rep strength work to high-rep pump training, we break down what really builds muscle – and where most bodybuilders go wrong

The Alan Carson Column

The optimal rep range for hypertrophy has been debated in bodybuilding for decades. Traditionally, the 6-12 rep range has been seen as the gold standard, delivering solid results for decades. But with studies suggesting that rep ranges from six to as high as 30 can be similarly effective for hypertrophy, there is room to explore how different approaches can impact muscle growth and possibly even the appearance of a physique.

Let's weigh the pros and cons of various rep ranges and apply science and common sense to determine what might work best for you.

What actually causes muscle growth?

At its core, muscle growth (hypertrophy) is primarily driven by mechanical tension. Mechanical tension refers to the force generated when muscles contract under load, especially during eccentric movements. Naturally, heavier loads create more tension, which stimulates the muscle fibres to adapt and grow. This process involves mechanosensors and it is quite fascinating how they work (at least if you're a bit of nerd).

Mechanosensors in muscle fibres

Integrins
Integrins are proteins embedded in the muscle cell membrane that sense mechanical tension. When muscles contract or stretch under load, these proteins detect changes in the physical environment and transmit signals into the cell.

Costameres
Costameres are structures on the muscle membrane that connect the cytoskeleton (the cell's internal framework) to the extracellular matrix (the structure outside the cell). They act as tension-sensitive complexes that help distribute force across muscle fibres and initiate intracellular signalling.

Titin
Titin is a large protein in muscle fibres that acts like a spring, helping muscles resist stretch. It also has mechanosensing properties, detecting tension and initiating biochemical signals that contribute to hypertrophy.

Muscle damage
Controlled eccentric loading and novel exercises can induce muscle damage. This is one of the reasons we ache more when we do exercises we aren't used to. While muscle damage is thought to play a role in hypertrophy, it's generally accepted that this is secondary to mechanical tension.

Metabolic stress
Higher-rep training creates a greater build-up of metabolites, leading to cell swelling. It's thought that this mechanism can lead to anabolic signalling that causes hypertrophy, but this is believed to be less potent than mechanical tension.

Brad Schoenfeld's research highlights the interplay of these factors. While all three contribute, mechanical tension seems to be the strongest mechanism for muscle growth.

Pros and cons of different rep ranges

Strength development (1-5 reps)
Pros:
• Builds maximal strength through skill and neural adaptation.
• Improves force production, which can enhance performance in compound lifts and more hypertrophic rep ranges
Cons:
• Potential higher risk of injury due to heavy loads. 
• Limited total training volume, which alone may not provide sufficient stimulus for hypertrophy.

Classic hypertrophy (6-15 reps)
Pros:
• Provides a balance of mechanical tension and metabolic stress.
• Moderate rep ranges allow for manageable fatigue, enabling consistent, high-quality sets.
Cons:
• Requires careful execution to avoid overloading connective tissues or causing burnout.
• Training only in this range might neglect the potential benefits of other training stimuli.

Higher rep pump work (15+ reps)
Pros:
• Huge pumps. It's fun, right?
• Enhances blood flow, aiding recovery and connective tissue health.
Cons:
• High-rep sets can lead to poor form as fatigue sets in, increasing injury risk or at least reducing the accuracy of the training.
• Less mechanical tension, which limits its effectiveness for maximal hypertrophy.

Sarcoplasmic vs myofibrillar hypertrophy

Two distinct types of muscle hypertrophy appear to occur. Often referred to as sarcoplasmic hypertrophy and myofibrillar hypertrophy. The exact extent to which they can be independently targeted or how much they each contribute to overall growth remains a topic of discussion.

Sarcoplasmic hypertrophy
Sarcoplasmic hypertrophy is characterised by an increase in the non-contractile components of the muscle, such as fluid, glycogen and other cellular elements that support muscular endurance and metabolic activity. This form of growth is often associated with higher-rep, pump-focused training. It might explain the rounder, fuller muscle appearance seen in some bodybuilders. Think Jay Cutler (below).

Myofibrillar hypertrophy
Myofibrillar hypertrophy involves the growth of the contractile elements within the muscle. This form of hypertrophy is often linked to heavy, lower-rep training that maximises mechanical tension. Within bodybuilding, those who favour heavier training appear to develop muscles that appear harder and denser, potentially reflecting more myofibrillar adaptations. Think Branch Warren (below).

While these concepts help explain observable differences between training methods and physiques, they shouldn't overcomplicate programming.

Both sarcoplasmic and myofibrillar hypertrophy contribute to muscle size and it's likely that no training method targets one exclusively. Most resistance training programmes promote both to some degree, though the emphasis may shift depending on the rep range, load and rest intervals.

Sticking to tried-and-true rep ranges (eg, 6-15) and progressively overloading the muscles is a proven strategy for building size and strength, regardless of the underlying mechanisms.

Isolation vs compound movements

Through experience and common sense, you’ve likely noticed that different exercises may lend themselves better to specific rep ranges. In general, with hypertrophy as the main goal, compound exercises might best be performed in the 6-12 rep range, where mechanical tension is maximised, but cardiovascular fatigue doesn't compromise form and, therefore, effectiveness and safety of training.

Certain isolation exercises can be effective at higher reps (12-15+), where it's important to minimise joint strain. For example, heavy sets of six on lateral raises or calf raises may not be practical or safe. It's also thought that calves and shoulders often respond well to higher reps due to their high proportion of slow-twitch fibres.

How to apply rep ranges in training

Incorporating all rep ranges strategically can benefit your training by offering variety and stimulating growth through multiple pathways. You can be big and strong!

1-5 Reps
Helps build maximal strength and, therefore, bragging rights (who doesn’t want to be strong?)
6-12 Reps
This rep range seems to be the bread and butter of muscle growth.
Let's face it: the judges (or the chick at the beach) don't care what you can bench; they just want to see impressive pecs!
15+ Reps
Great for getting skin-splitting pumps, accessory exercises, calf and shoulder training, or connective tissue health.

The takeaway

Building muscle doesn't need to be overcomplicated. The optimal rep range for most bodybuilders lies in the 6-15 rep range, where the benefits of the main mechanism that promotes growth (mechanical tension) can be obtained. Progressively overloading in this range is almost certainly the best approach for hypertrophy.

Don’t miss the forest for the trees
This article has focused on rep ranges. However, it's worth pointing out that, regardless of whether you are aiming to hit six reps or 15 reps on any given set, progressive tension overload should be the main focus when training for maximum hypertrophy. And that requires consistency and hard effort in all aspects of bodybuilding which, as well as training, include adequate nutrition and recovery, as they are also the drivers of success in bodybuilding.
Then, there is the question of volume.
How many sets should we be doing?
We will leave that discussion for another day!

Read Alan Carson's previous columns HERE.

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How much protein do you really need to build muscle?

Some bodybuilders consume 600g of protein a day – but science suggests far less is needed for muscle growth

By Gary Chappell

Some bodybuilders claim to eat 400g, 500g or even 600g of protein per day in pursuit of muscle growth. But how much protein does the body actually need to build muscle – and is anything beyond that just wasted?

Consider this; if the body synthesized just six grams of protein per day into new muscle tissue you could gain 24lbs of lean bodyweight a year.

Yes, the argument of how much protein per day is required for muscle growth is as old as the hills. But one thing appears to be certain – you do not need as much as you think.

One IFBB Pro bodybuilder detailed on social media this year how he eats 600g of protein per day. Justifying this, he wrote: "Carbs don't build muscle, protein does."

He is right, of course. But if were as easy as simply eating more protein, then why not increase it to 1000g per day or higher? Well, because the human body just does not work like that.

Let's take his 600g per day as an example and see how much muscle someone consuming that much protein could expect to build over a year, if they were to synthesize all of that as muscle tissue.

What happens if you eat 600g of protein a day?

If a bodybuilder consumed 600g of protein per day and all of that protein were used exclusively for muscle protein synthesis [MPS] which, as we will see, is not realistic, we could estimate the potential muscle gain. Here is a rough calculation based on how much protein is required to synthesize muscle tissue:

It is generally estimated that for every one gram of muscle protein synthesized, the body gains approximately three to four grams of lean muscle mass (since muscle tissue is made of more than just protein; water, blood, minerals and other components contribute to total muscle mass). Let’s calculate the muscle gain based on 600 grams of protein per day:
- Low estimate: 600g of protein × 3g of lean mass per gram of muscle protein = 1,800 grams of muscle (1.8 kg) per day.
- High estimate: 600g of protein × 4g of lean mass per gram of muscle protein = 2,400 grams of muscle (2.4 kg) per day.

This would suggest a massive muscle gain of 1.8 – 2.4 kg per day – an implausible scenario.

If this extreme intake could indeed result in 1.8 – 2.4kg of muscle gained per day, over the course of a year, the total muscle gain would be:

Low estimate: 1.8 kg/day × 365 = 657 kg (1,448 pounds) of muscle in a year.
High estimate: 2.4 kg/day × 365 = 876 kg (1,928 pounds) of muscle in a year.

Clearly, this is entirely unrealistic. In reality, the maximum natural muscle gain for even the most genetically gifted and dedicated bodybuilders is much lower – typically between six to 12 pounds per year (approximately 2.5 – 5.5 kg per year) under optimal conditions.

Why 600g of protein per day is inefficient

Diminishing returns on protein: While consuming adequate protein is essential, excessive protein, beyond the body’s needs, does not result in linear increases in muscle mass. Studies suggest that protein intake well beyond 2.2 grams per kilogram (or roughly one gram per pound) does not contribute significantly to muscle gain.
Excess protein is wasted: Consuming 600g of protein per day far exceeds what the body can use for muscle growth. The excess protein is either:
- Converted to energy [carbohydrates] through gluconeogenesis if the body is in need of fuel.
- Excreted as waste in the form of urea and contributing to unnecessary metabolic waste.
Increased fat storage: Excess protein contributes to excess calories and, in a caloric surplus, this will likely result in fat gain rather than muscle gain, particularly if the body is already getting enough protein to support muscle growth.
Logistical and financial unfeasibility: Consuming 600g of protein per day is not only impractical but also expensive. Even if someone could physically consume such an amount of protein, it may likely lead to digestive discomfort and will likely be financially unsustainable in the long term, given the cost of high-quality protein sources.

How much protein intake to sustain one pound of muscle?

For competitive bodybuilders, the recommended protein intake falls within the range of 1.6 to 2.2 grams per kilogram of body weight (approximately 0.7 to 1.0 grams per pound of body weight) per day. This range supports muscle growth, recovery and the maintenance of lean body mass during intense training and competition preparation.

Each pound of muscle requires 0.9 – 1.8 grams of protein per day to survive and maintain itself. However, dietary protein intake must be higher to meet overall bodily demands and ensure sufficient protein is available for muscle maintenance. This is why protein recommendations for active individuals are often set at 1.6 – 2.2g/kg/day (0.7–1 g/lb of body weight).

Just 6g of daily protein needed in order to build 24lbs a year?

There is, in reality, seriously little protein used for muscle protein synthesis per day. And as we are about to show, using a little as six grams for MPS per day can result in a gain of 24lbs of muscle per year.

Assumptions:

Composition of muscle: Skeletal muscle tissue is about 75% water, 20% protein and 5% other components (eg. glycogen, lipids, minerals).
Muscle protein content: Each kilogram of muscle contains approximately 200 grams of protein (20% of its mass).
Time Frame: 1 month = approximately 30 days.

Calculations:

1. Protein needed for muscle gain:

For each kilogram (or pound) of muscle gained:

Protein in one pound of muscle: 1 pound = 0.454 kg
0.454 kg × 200 g/kg = 90.8 g of protein

So gaining 0.5 – two pounds of muscle requires synthesizing approximately:

0.5 pounds: 90.8 g × 0.5 = 45.4 g of protein
Two pounds: 90.8 g × 2 = 181.6 g of protein

2. Daily protein synthesis:

To distribute the required protein synthesis over 30 days:

For 0.5 pounds/month: 45.4 g divided by 30 days = 1.51 g/day
For two pounds/month: 181.6 g divided by 30 days = 6.05 g

Summary:

To gain 0.5 – two pounds of muscle per month:

Your body needs to synthesize 1.5g – six grams of protein per day into new muscle tissue.

Clarifying the Calculation:

Theoretical protein synthesis:
- If six grams of protein are synthesized into muscle daily, that equals: 6 g/day × 365 days/year = 2,190 g of protein
- Since muscle is 20% protein, this translates to: 2,190 g divided by 0.2 = 10,950g (10.95 kg) of muscle/year.
- This is approximately 24 pounds of muscle a year.

Most of us are not gaining 24lbs of lean muscle per year. We might be gaining well above 24lbs in our off-season. But after a competition prep, very few are 24lbs heavier than the last time they stepped on stage. So in reality, all that protein you have paid for and scoffed down has been used for a lot of other things aside from actually building muscle. All of which makes it appear to be a waste of money to set your protein intake at the top end of the scale and beyond. It seems excessive protein just turns out to be expensive carbohydrates.

Sources:

Phillips, S. M., et al. (2009). "Dietary protein and muscle mass: translating science to application and health benefit." Nutrition Reviews, 67(6), 402–410.

Maughan, R. J., et al. (2004). "Muscle Protein Turnover and Exercise." The Journal of Physiology, 554(Pt 3), 613–623.

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 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.

Off-season cardio for bodybuilding: does it boost muscle gains?

Can cardio actually help you grow? Top coaches are split – from Chris Aceto’s anti-cardio stance to Dorian Yates and Justin Harris using it to boost appetite, fitness and progression

By Gary Chappell

Off-season cardio is one of bodybuilding’s most debated topics. Some of the best coaches in the world argue it kills muscle growth. Others insist it is the key to eating more, recovering better and staying lean while gaining size.

In his book ‘Championship Bodybuilding’ leading coach Chris Aceto says: “No bodybuilder who wishes to gain muscle mass should ever do aerobics in the off-season.”

Granted, the book was first published in 1996 and Aceto’s ‘opinion’ might have changed, but it has had at least 24 printings, with the most recent being 2019.

Remember, Aceto is regarded as one of the best coaches in the business, working with the likes of Britain's Sas Heirati among others.

Why Chris Aceto says no to cardio

In his book, Aceto writes: “I don’t like cardio exercise for bodybuilding. When I tell people that at seminars, I usually irritate someone in the audience, who gets angry.

“They say bodybuilders need to do cardio work for the heart. I disagree. First, a low level of body fat that can be achieved with a good diet and hard weight training is the best preventor of heart disease.

“Anyone who has heart problems or borderline diabetes knows the first bit of advice the doctor gives is to lose some weight. Body fat plays havoc with your body.

“In my opinion, no bodybuilder who wishes to gain muscle mass should ever do aerobics in the off season. Weight training is an activity that creates an anabolic state. Aerobic training creates a catabolic state.

“Weight training will improve and increase the release of anabolic hormones in the body to support growth, while aerobic training can counteract this by decreasing the output of these hormones.

“A myth in bodybuilding is off-season cardio will stimulate the metabolism. Bodybuilders often do aerobic work in the off-season in the hope of staying leaner. Dead wrong!

“First, aerobic activity does not burn as many calories as most believe. However, weight training adds muscle to the body, which causes the body to burn more calories even at rest.

“Both weight training and cardio work will stimulate the metabolism for a few hours following a workout.

“However, weight training stimulates muscle breakdown and remodelling. The act of recovery and muscle anabolism, stimulated from hard training, increases the need for calories.”

It is an interesting point. And one that is disputed by many.

Why Dorian Yates used cardio year-round

For example. six-times Mr Olympia Dorian Yates implemented cardio in his off-season. In an article for Muscle & Fitness he once wrote: “I advocate that bodybuilders at all levels initiate an aerobics program, because it has many benefits.

“First, it enhances general cardiovascular fitness and being healthy in heart and lung efficiency is a boon for a competing bodybuilder.

“Second, this better level of general fitness increases metabolism. This makes your system much more efficient (than would be the case if you were sedentary) at assimilating the heavy protein intake necessary for bodybuilders.

“Third (and the reason I did cardio year-round when I was competing), it increases endurance so that when I launched into my contest-prep period where I started to train faster, I was ready for the pace from a fitness standpoint. The fourth main benefit is that doing cardio all year means you are able to take in a few more calories on a daily basis than would be the case if all you did was lift.

“In the offseason, I completed 30-minute power-walking sessions four times a week, first thing in the morning soon after I awoke and before breakfast. I just drank some water and then off I’d go.

“After having not eaten for 10 hours or so, I was in a low-carb state and, therefore, my body would more readily turn to fat for fuel.

“The pace was brisk, so I was breathing hard quickly. I took long strides and swung my arms to encourage general cardio stimulation.

“Writer Peter McGough once watched me power walking back to my house and he said that with my brisk pace, long strides and swinging arms, plus the fact that I weighed 275lbs, I looked like Frankenstein on speed. Moments like that make it all worthwhile!”

Coach and Class 2 bodybuilder Tim Rosiek believes off-season cardio is person dependent, however, saying: “It all depends on the individual; if they stay lean, then it’s not necessary. But if they’re carb sensitive, then it would be a good shout doing low impact cardio during the off-season.

“For example, I don’t do cardio in the off season mainly because I eat very clean and I’m lucky my genetics let me get away with not putting much fat on.

“But if I was unlucky and laid fat down quickly, I would do walking only, because fat burning requires oxygen and anything requiring more energy would deplete your glycogen and make you tired, which would affect your workout strength – and that is counter-productive to your growing period.”

Can cardio increase appetite and muscle growth?

American coach Justin Harris is a strong advocate of off-season cardio and explains how he uses it to mimic the respiratory strain of a 20-rep set of squats and, despite what Aceto believes, to stimulate appetite.

Harris utilises high intensity interval training for his off-season cardio at just 12 minutes. This takes the form of one minute low intensity, one minute high intensity, which over the duration of the session is considered six sets.

He says: “The harder you push in those high-intensity segments, the deeper into elevated post exercise oxygen consumption [EPOC].

“Excess post-exercise oxygen consumption [EPOC, informally called afterburn] is a measurably increased rate of oxygen intake following strenuous activity.

“We need to perform in the gym and what is the hardest set in the gym? It is a high rep set of squats; 20 on squats or 12 on deadlifts. You don’t do them very often but when you do, you don’t want your lungs to be the failure point.

“So I have people do one minute hard, one minute light and it’s kind of self-deciding how hard you push because you have to work hard for that minute, but it can’t be so hard that you can’t recover in the next minute.

“I have people do about 12 minutes of that three or four times a week [in the off-season] and that is replacing 20 minutes of pretty decently hard cardio. So we know in the gym that are muscles are the failure point, not our lungs. You’re not progressing if your lungs are the failure point on a set of deadlifts rather than your back.

“But then on top of that, the appetite stimulation is so enormous and it is that which allows people to continue to eat more and more food.

“And no one wants to believe it because everyone who wants to get big thinks cardio is going to do the opposite.

“But in case after case after case, my clients who are religious with that just progress rapidly because we are able to continually add food – and they are doing this thing that’s also helping us keep some of the fat off in the process.”

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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.

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

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From low-volume HIT to high-volume training, we break down how many sets you really need to build muscle

The Alan Carson Column

What the science says about training volume

What elite bodybuilders actually do

How to find your ideal training volume

Progressive overload and adaptation

Individualisation and auto-regulation

The law of diminishing returns

How many sets should you do?

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From heavy low-rep strength work to high-rep pump training, we break down what really builds muscle – and where most bodybuilders go wrong

The Alan Carson Column

What actually causes muscle growth?

Mechanosensors in muscle fibres

Pros and cons of different rep ranges

Sarcoplasmic vs myofibrillar hypertrophy

Isolation vs compound movements

How to apply rep ranges in training

The takeaway

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Some bodybuilders consume 600g of protein a day – but science suggests far less is needed for muscle growth

What happens if you eat 600g of protein a day?

Why 600g of protein per day is inefficient

How much protein intake to sustain one pound of muscle?

Just 6g of daily protein needed in order to build 24lbs a year?

Assumptions:

Calculations:

1. Protein needed for muscle gain:

2. Daily protein synthesis:

Summary:

Clarifying the Calculation:

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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?

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

Why the off season is misunderstood

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Can cardio actually help you grow? Top coaches are split – from Chris Aceto’s anti-cardio stance to Dorian Yates and Justin Harris using it to boost appetite, fitness and progression

Why Chris Aceto says no to cardio

Why Dorian Yates used cardio year-round

Can cardio increase appetite and muscle growth?

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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:

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