Are You Struggling to Build Muscle in a Certain Area?

Lindsay discusses various aspects of muscle growth, including how to overcome plateaus and why muscle growth is important for different reasons in different individuals. She also touches upon the importance of planning workouts, tracking weights, increasing workout intensity occasionally, and even sharing her experience with pregnancy and how it changed her routine. Lindsay gives recommendations for choosing the desired volume of sets in a week, emphasizing the importance of being flexible and adjusting according to one's own body response instead of rigidly following existing gym trends. Along with training, she stresses the crucial role of diet in muscle building and recovery, particularly the significance of having sufficient sleep, supported by a 2011 study linking sleep deprivation to decreased muscle mass.

Topics:
00:06 Why aren't we seeing muscle growth we think we should?
00:59 A quick IVF update
03:59 The importance of learning to be flexible
10:53 Understanding the three aspects to seeing muscle growth
15:09 Our why's are always changing
16:16 Let's talk about training
21:23 Understanding volume
31:18 Sleep and recovery are a crucial part of this

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Creators & Guests

Host

Lindsay

Wife and mother of three. I have a deep passion for learning and teaching. I also really love lifting weights and fitness.

What is LiftingLindsay's More Than Fitness?

Dive into the joy of fitness with Lindsay and other guests exploring how it goes well and beyond the gym floor, the number on the scale, the size of your waist or the calories you're counting.

Lindsay: Welcome, welcome to
the Lifting Lindsay podcast.

I'm really excited to
talk about muscle today.

How to, get over plateaus or kind of
deep dive and figure out what's going on.

Why aren't we seeing the
muscle growth that we want to.

So I've got a great show.

If I say so myself planned out,
I actually planned out this show.

Do, do you guys know?

Most of the time I just kind of get in, an
idea of what I'm gonna talk about and I.

Just talk.

So this one I'm like, do you know,
I'm gonna try to stay on point

a little bit more 'cause I tend
to ramble on, on about things.

So I'm really sorry.

Let's, let's try to keep
it on point, Lindsay.

So I even spent time writing down notes.

I'm really proud of myself.

So let's get to this now.

A quick update on the IVF.

So I am about six and
a half weeks pregnant.

In a few days I'll be seven weeks.

And, um, on Friday I am
going in for an ultrasound.

Um, really crossing our fingers.

Everything continues to
progress really well.

Quick update as far as to how I'm feeling.

I experience nausea almost
daily, which is a blessing to me.

I've expressed that to you guys before.

My energy levels are
really being impacted.

They are just kind of plummeting.

You know, I have this hard, this
fine line where it's like, okay,

we've gotta listen to our body.

It's important to listen to your body,
but it's also important that we learn

how to push into the hard, the things
that are uncomfortable, the things

that we don't want to do, so that we
can see an end result, the end result

that we want to, well, the end result
that I want to see is actually not

one of, during this pregnancy, I'm, I.

It's not like I wanna build all this
muscle, or I'm gonna keep my six pack,

or I'm gonna be as lean as possible.

Those are off the table for what
I want over the next nine months.

So my goal, the end result is one,
to grow a healthy baby and to, to

hold the ground that I've gained or.

Better yet said to maintain the habits
that I've worked so hard over the past

years to establish those habits have
to do with my family, food culture,

or keeping my own habits with food.

Whole foods, nutrient dense, high
protein, those things in place.

Um, and then also keeping in
place my habits around the gym

and being an active person.

So typically I go to the gym and
I lift weights five times a week.

Now during pregnancy, I think it's really
important that we're more flexible.

So there are gonna be
some weeks where I go.

Four times, three times for me, how
I hold ground, how I keep the habits

going is I have minimums and I actually
have a whole podcast on my minimums.

Um, and there are some times when I'm
going through a hard patch, um, or high

amounts of work, and I have to adjust.

I have to be flexible.

If you can learn how to be flexible, it
will bless your life in so many ways.

It's the people who are rigid
who won't bend that break.

So learn to be flexible.

Well, me learning to be flexible
and trying to be a flexible

person is me having minimum.

So I have minimum amount of
protein during this time.

I have minimum amount of,
uh, times I go to the gym.

So there will be times when I get
there, you know, five days a week.

There are times I'm gonna get there
three days a week and my minimum is

three days because that will keep
a really good habit still in place.

And sometimes it's funny because, um.

Today, I didn't want to go.

Um, I wasn't feeling excitement to go to
the gym, but I did wanna keep the habit.

So I told myself, just get there.

Just get there, keep the habit.

And when I got there, I was so
glad that I have like, um, with

my training app, I follow the,
like a program that's in there.

And so I was so grateful
that I had this program.

Now, I didn't hit.

Like PRS today, guys.

In fact, my weight, like for
a lot of my lifts reduced.

But I went in there, I went through the
motions just to keep the habit alive.

And you know, throughout
this next nine months, that's

gonna be a lot of what I do.

Another thing that I wanna touch on
is, um, for those of you who have

been following me for a while, I
always get up at five o'clock in the

morning and I have this whole routine.

And, um, people are always like
amazed by this routine, but I love it.

I, I love it.

Well, and other people are like,
well, that's not, I can't do that.

I'm like, well, of course this routine
isn't your routine, it's my routine.

You figure out what your.

Routine is for you, right?

I'm just telling, I'm just
sharing what my routine is.

So the routine of waking up at
five o'clock in the morning,

and this is what I would do.

I would wake up at five, I would go
down to the elliptical that I have.

I wasn't doing hardcore cardio,
but I just wanted blood flow.

I just wanted movement.

And so, um.

I would listen to a good book, positive,
uplifting, encouraging, energizing book.

And then afterwards, uh, I would
do that for 15 to 20 minutes.

And then afterwards I would
do a quick 10 minute, um.

Meditation.

Um, I use the app Headspace because I'm
not like knowledgeable in meditation.

I just, but I really do like Headspace
'cause it walks you through it.

And I always loved how he would
begin the meditations with these

awesome, uplifting, uh, messages.

They were always so uplifting.

I just loved it.

Then afterwards, I'd go into my office
and I would, have my time with God is

what I would call it, where I would, I,
I journal out my prayers and I love doing

that because then I would actually go
back through and I would read my prayers

and I would even write notes on the sides
of, oh my goodness, I, I got an answer

to that, and, or, it was just so cool.

I loved it.

So I would do that, uh, with
some scripture study and

then I would jump into work.

Now that's actually a pretty long.

Um, like morning routine.

And I could do that if I woke up at five.

Well, I'm not waking up
at five o'clock right now.

I can't do that.

I just can't.

So I mean, I could, but then I would
be exhausted throughout the day.

I don't want to do that.

I need to show up with health and
energy at night and I need good,

almost longer amounts of sleep.

So, and I also do know during
pregnancy my sleep can be.

I'm not the best sleep and
does it, I don't sleep as deep.

So if I can try to at least
sleep longer, that's gonna help

mitigate that a little bit.

But, um, I just can't, I can't
wake up the five that I did.

That's okay.

I'm gonna be flexible right now guys.

I'm trying to figure out what
my new morning routine is.

My kids get up at seven and
we are out the door by eight.

Um, so I don't wanna wake up at seven
'cause I don't like waking up reactive.

I want to be proactive.

So now I'm waking up at six 30.

I'm going down into my office and I'm
trying to figure out my new routine, and

I'll let you know, but I'm being flexible
and I'm trying new things every day.

I'm like, okay, I'll go down
and immediately do journaling.

I'm not liking that I, I still want some
good blood flow, what I'm probably gonna

do is I'm gonna move my walking pad
from upstairs where I would wake people

up downstairs in my office and I would
go and I would start doing walking and

um, have my computer there and
just kind of plan out my day.

So I'm gonna be trying new things so
that I can still, um, get some good

blood flow and energy and positivity
started throughout for the day and

get my time with God before, I start
in with my family or maybe I can't do

that and I've gotta be flexible and
it's after I drop off my daughter and

go straight to the gym and, and maybe
my time with God will actually be

on the way home from the gym, I
will have my prayers and, and,

and I've gotta be flexible.

I can't write 'em down anymore, right.

Mental flexibility.

This is the one thing that I feel
like people don't, don't understand.

They think it's all or nothing.

I either wake up and I have my two hour,
five o'clock morning routine, and if

I can't do it just like Lindsay does,
then, then gonna, I can't do anything.

It's like, ah, that's the
wrong way to look at it.

Instead of saying, you know, these
are my new limitations, these are

like my new schedule, my life.

Instead of saying, looking at
those and saying, and because of

those, I can't do these things.

Instead, we need to look at those and say.

So how can I get some
minimums to work into this?

And maybe that means I say no to my
Netflix at night or no to that 30,

60 minutes of scrolling on Instagram.

And instead of doing that, if I find
myself doing that, that's like a,

a reminder, Nope, I'm going to read
a positive uplifting book instead.

Find, where am I wasting time?

How can I be a little bit more productive
in a way that's gonna really help me out?

So instead of looking for reasons why
we can't, we look for reasons how,

despite these things, I can still
do this and maybe it's gonna look

a little bit different during the
season in life, and that's just fine.

Okay, so with that all being said,
now let's dive into what do you

do if, if a muscle isn't growing?

What do you do?

I think it's really important
to understand that there's three

aspects to seeing muscle growth.

One is training, the other is nutrition,
and then the third is recovery.

So training, nutrition,
recovery equals muscle growth.

So if we're not seeing the
muscle growth that we want to.

It's more than likely because of
one or more of those three things.

Now let's just before we dive into
this, ask the question, who cares?

Like, why should anybody
care about muscle growth?

Well, some people have the aesthetic
goals, um, that they want to get

a certain look, and that's fine.

That's.

Sometimes people are like, well,
their, their why isn't as good as mine.

Or sometimes we think we
have to downplay our why.

Well, I can't tell people it's
because of aesthetics, because

then they're gonna think that I'm
superficial and, and so I'll say, my

why is because of this when maybe.

It is a little bit, but maybe
it's just mainly, I wanna look

good naked, and that's okay.

That really is fine.

And sometimes those why's are the most
powerful to get you started and then

pretty soon as you get started and start
moving down the path, your why changes.

Now.

My why, when I first started
out, it was exactly that.

Like I was feeling
uncomfortable in my skin.

Um.

I, I liked myself.

I loved myself.

It wasn't that like I hate
myself be so I've got to, no.

It was just like, I want
something more for myself.

I feel uncomfortable.

I don't like this.

I I remember my husband's why he
said it was, um, 'cause he is a

web developer, so he sits and he'll
work for eight to 12 hours a day.

Just sitting the whole time.

And then he also was like addicted to
caffeine and all sorts of like things.

And um, he would just sit there and
drink Mountain Dews and I mean, not lift.

And he was just put it on the pounds.

And he said his, his initial why was
actually, this is so heartbreaking to me.

It was, um, I wanna be
able to tie my shoe laces

without feeling like it
was like a, a huge chore.

He said he was really embarrassed
when he hit that, where it's like,

I can barely tie my shoe laces.

Um, I can barely put my shoes on, because
he would pack so much around his waist.

And we all have these different whys.

Maybe it's, we're uncomfortable,
maybe, um, it's because we just,

well, I just wanna look better.

I wanna feel better.

And then that we dive into it.

And then as we move forward,
and we love the gym and we love

figuring out food, and we love this.

It's so much fun and all.

And then we kind of notice that
over time our wis begin to change.

Maybe as we age or maybe as
we're watching our mothers and

grandmothers and sisters and friends.

And we're realizing I
don't wanna age like that.

I, I wanna feel we're all, all these
women, we're all going through menopause.

And, um, there are some things that
we can do to help make it easier.

Um, one of them is more muscle tissue
actually, and, being able to, lift,

walk and keep our stress levels down.

There's all these little things that
can help us mentally and physically

keep that cortisol down and, help
us sleep better and manage the

stresses and all of these things.

So it's like that's actually kind
of, maybe what I'm moving into now is

that's actually a more appealing why
to me now, then, so that's actually

getting bigger than the aesthetics.

Everybody's why changes and who
cares what somebody else's why is,

honestly, as long as they're just
like moving and being healthy.

Like we want this for people, right?

So we all have a different why.

So that's why muscle growth is important
though, just kind of what I was

talking about with just general aging

two is we wanna feel our best.

We want to feel strong and capable and get
confidence and feel better, and be able to

move easier as we move forward with life.

To be able to meet the demands
of being a mother or working, and

that those are huge why's too.

So now let's dive into what I said
about the, there's these three important

keys, foundations of building muscle.

Training has to be on point, nutrition
has to be on point and recovery.

All three of those lead to muscle growth.

So first and foremost,
let's talk about training.

First, we have to make sure we
have a good program where we are

tracking our weights and progressing.

So a lot of times people
will go into the gym.

They don't necessarily have a plan or
anything that they're following, or

they're not tracking their exercises and
seeing whether they're progressing or not.

So maybe somebody has just, I've always
grabbed 12 pound dumbbells for for bicep

curls, so I'm just gonna keep doing it.

And over five years they're like,
how come I'm not building muscle?

How come my body hasn't changed?

Well, are you tracking your
exercises and seeing that over

time they are progressing, whether
that's, in intensity, in weight,

are you adding more sets or reps?

So volume sometimes may need to increase
if we want to see more muscle growth.

And we'll talk a little
bit more about that later.

But, but having some type of
program, um, there are so many.

Apps now.

Um, there are so many people who
write their own programs and I love

seeing people, um, with, you know,
tracking on their phones or tracking

on paper to make sure that, okay,
I, I'm doing a little bit more work

to today than I did the last time.

If you are not doing that.

That seriously is like playing
darts with a blindfold on.

You have, you're just guessing.

You have no clue.

So get a good program and
start tracking your lifts.

And that's, I, I'm doing a
shameless plug right now.

That's one of the, actually my
favorite parts about, um, my training

app is that I can see, click on it.

What did I do last week?

I did this many reps, this was the weight.

Okay, can I do that weight, but
maybe add in one more rep this

week, or can I squeeze out another
half a pound or pound on that?

And so I love being able to see what
I did last time and then look over the

training program in general and say, okay.

Maybe from week to week, the
weight's not gonna go up.

But over the course of this
training program, I have progressed

in these different ways, and
that is really important.

The second one is you've gotta make sure
that your training intensity is high.

Okay?

More muscle growth comes as we
actually work closer to failure.

So, three to zero from
failure reps from failure.

Okay.

And here's the thing, if you're never
going to failure, then you don't

actually know where failure is, right?

So I usually take only, only
the last rep, or excuse me, set.

I only take the last set.

An exercise that I really want to
see progressions in to failure.

So we're not taking every single set to
failure, but I am keeping an eye on where

is failure, because if I'm progressing,
then failure should be changing as well.

So this is another thing that kind of
bleeds into the like, are you tracking?

Are you seeing that over time?

Are you grabbing the same exact
weights over years and not somehow

modifying or making it more difficult?

So that's really important.

We've got to sit closer to
failure in our working sets.

That is going to produce a little
bit more hypertrophy is what the

studies are showing, so you don't
have to have every set to failure.

In fact, sometimes that can
create too much fatigue and

it can impact your recovery,
especially when volume is higher.

So if volume is really low and you're,
you know, doing 10 sets a week, then you

could potentially take more of those to
failure without it hurting your recovery.

If you enjoy higher volume, because
you're not seeing as much progressions

with the lower volume, then more of
those will have to be, well, I should

say less of them will be to failure.

So just take one of those to failure
then the higher the volume, and let's

actually talk a little bit about volume.

So typically what we've seen in the
literature is that 10 to 20 sets is

ample enough sets for somebody to grow.

So 10 to 20 sets a week.

Now, if you have a stubborn muscle
you feel like is a stubborn muscle

that's not growing, then maybe we need
to actually push the volume higher.

So let's say for example, you
really wanna see glutes grow.

You've been working in a 15 to 20.

Set a week range and you feel like they're
just not growing and it's been months.

You can push that up to maybe 20
to 25 sets and see how it goes.

Now, whenever I suggest
this, people freak out.

No, you can't do that.

It has to lie within,
you know, 10 to 20 sets.

And if you do that, then it's just
junk volume and it's gonna hurt you

and it's gonna blah, blah, blah.

Guys, I did not grow my delts
and over the past two years, my

glutes sitting at 10 to 15 sets.

So number one, I, I've tested
this on myself, on other people.

What is the research saying though?

What do the studies say?

So we actually have a few studies
where they have taken and pushed

people's volume of work higher
than the 20 and, and guess what?

They didn't see a reduction of muscle.

They did see an increase.

Now, these were not, per
se, full body programs.

They usually were just like,
okay, we're gonna have them do.

32 sets of squats per week, and
let's see what that does, you

know, in comparison to lower.

In comparison to between the 10
to to to 20, or we're gonna have

them take, uh, triceps, they'll do
27 sets, and then this, this other

one will have them do quads for 55.

So as you can see, what they're doing
is they usually, this is called a

specialty program or an emphasis program.

So we're usually biasing one muscle group.

Not all muscle groups.

People freaked out about that.

Like 55 or 53.

I can't remember exactly now
the, the sets that study, um,

and they freaked out about that.

But, but keep in mind it wasn't full body.

I.

It was just the quads, and what
they noticed was those that were

training at higher volume were able
to squeeze out a little bit more.

Now, I'm not encouraging people to do
50, 35 or 32 sets or anything like that.

I'm just saying, hey, if you've
hit a plateau and you've been

staying at like 15 to 20 sets for
that muscle, maybe it's time to.

Maybe spread out the work that you're
doing on that muscle over three

days and do higher volume so that
you can get between 20 to 25 sets.

And I like spreading it out
over more days because we don't

wanna do like 10 or 12 sets.

On one muscle group in one sitting,
because oftentimes what happens

is the intensity levels drop
dramatically after, like anywhere

between, six to eight hard sets.

They'll drop dramatically.

So you can't keep the, the
quality of work goes down.

And that's kind of where we get
into, well, it's kinda a little

bit more like junk volume at that
point because we're not really

getting a lot of stimulus out of it.

So maybe we break it down into a few
days, do you know, the seven to eight

sets and, over like three days, and then
we're pushing above and sitting more

of 20 to 25 sets during the program.

So that's all I'm saying is if you are
not seeing the muscle growth that you want

to then try increasing the volume a little
bit and see how well your body responds.

Because from the body of studies
that we have on pushing past the 20

step mark, we actually are seeing
that people are able to squeeze out

more and get more muscle growth.

So you kind of at this
point need to be like, okay.

Do I just error on the side of low volume?

I can decrease my amount of
time in the gym and just accept

and be okay with 80% growth.

Or do I really, really, really wanna push
myself and see how much more can I grow?

And so maybe sacrifice a little
bit longer in the gym for

more, potentially more muscle growth.

The a hundred percent versus
the 80, that's kinda what you

just kinda have to sit down and
figure out for yourself really.

Because once again, as much as
we'd like, I would love it if the

studies were like, no, no, no.

Anything past 20 man that is
detrimental to muscle growth.

I would love it because it would
be amazing to be like, Hey guys.

30 minutes in the gym doing, eight
sets a week on each muscle division

you can, you can maximize your growth.

I would love that.

Wouldn't that be amazing?

I would sell so many, you know, workout
plans, but the, um, the nuance of it is.

Is what we have to think about.

So are you willing, are you capable,
uh, to put in a little bit more

time to see if you can optimize
and get a little bit more gains?

Now, for some people, that
just wouldn't be worth it.

They can't do that.

Okay, well if you can't do that,
then you've got to be okay with a

little bit slower growth and let's
look at some of these other aspects

and make sure that we are maximizing,
optimizing these other points.

So the other one that I
said was nutrition, right?

Are you trying to maximize muscle growth?

Well being in a 25 calorie,
25% calorie deficit.

Okay.

So yeah, that's not gonna work.

So the further you step into a calorie
deficit and the further you step away

from maintenance, you are slowing down
the muscle building process, so you

want to make sure you are at a higher
maintenance or even a slight calorie

surplus, especially on lifting days.

Maybe just on lifting days,
you're in a two 50 calorie surplus

and see how well that works.

That's one thing that could really be
holding you back is energy availability.

You don't have the supply
to to build muscle.

A lot of times people are like,
go to the gym to build muscle.

You don't build muscle in the gym.

You can stimulate the muscle, but
nutrition and recovery, if they

are not on point, you won't build.

So sometimes people don't even change
anything that they're doing in the gym.

They just get their recovery on
point and their nutrition and all of

a sudden they start gaining muscle.

So maybe that's you.

Maybe what you're doing in the gym
already is perfect for you, but you're

not eating enough because maybe you're
like, oh, I can't lose my six pack.

I want to keep my six pack and
maximize muscle growth for women.

I don't believe that that's
necessarily possible for 99 point.

2%.

I don't know why I chose two.

It seemed seemed like a good number.

That was a completely made
up percentage, by the way.

So don't quote me on that one.

But I do actually believe for majority
of women that that's going to be an

impossible feat to maximize muscle
growth while keeping a six pack.

So that's something you may have to
give up is how lean you are to get

the muscle that you want so that you
can get the look that you really want.

But a lot of times we have a
problem of we give up our future

self because ourself right now, we
can't see past the self of today.

And it actually is blinding us
and stopping us from progressing.

I can't give up that six pack today.

Well then good luck getting the body
that you want tomorrow or the next day.

Or the next day, or the next day, right?

You're don't allow yourself and
your desires of today to hold

you back from getting the real
overarching desires that you want.

Let's end with talking about sleep and
recovery, because sleep is pretty crucial.

So your body produces hormones crucial for
muscle growth and repair when you sleep.

So this hormone helps rebuild damaged
muscle tissue and stimulates the

production of new muscle fibers.

If you're not getting enough sleep,
your muscle won't have the opportunity

to recover correctly, and this is
definitely going to limit your growth.

It's not only that getting
enough sleep helps muscle grow.

It's actually without adequate
sleep, muscle mass can even decrease.

So there was a study in 2011 that
examined how sleep deprivation

affected muscle gains and recovery.

People are always shocked when they hear
the the sleep deprive deprived number.

One group, the sleep deprived group
was allowed 5.5 hours of sleep.

Some people are like, oh, I get six hours.

I'm fine.

Try getting seven or eight.

There's a huge difference
between six and seven or eight.

So a lot of times people will
be like, I'm not sleep deprived.

I'm fine.

But it's like that's because
you're just used to feeling like.

this like the sleep deprivation.

You're used to not having energy.

You could have so much more.

You're just used to it and used
to, it doesn't make it right.

So back to this study, the other
group with allowed eight and a half

hours per day and then all individuals
followed a calorie regulated diet.

What research discovered was that the
individuals who slept only 5.5 hours

had 60% less muscle mass at the end
of the study, while those who slept

8.5 hours had 40% more muscle mass.

So doing whatever you can within
your schedule, your reality, what

life is to you, doing whatever you
can to get more sleep could actually

be the very thing that helps you
put on the muscle that you want to.

So keep in mind this all comes down
to training, nutrition, recovery.

So now the important thing is just
for you to sit and do a deep dive with

yourself and be honest with yourself
about what am I doing in the gym?

Do I have a good program?

Am I tracking my lifts?

Am I working hard enough with intensity?

Am I training close to failure?

Do I need to increase my volume?

Or I forgot to mention this one,
should I try to decrease my volume?

I.

It is not uncommon at all for women who
are overly hyped about building a certain

area to be hitting 30 plus sets a week.

Especially.

I see that a lot with glutes, and so
if you're doing that and if you're not

seeing any benefits and nutrition recovery
is on point, then try pulling back.

Try pulling back to 15 to 20.

See how that affects your training.

See how, if you feel stronger, if
you're able to actually increase

intensity levels, doing so now you
might not get as much of a pump because

there will be a reduction in in that

pumped up feeling, but there are a
lot of women who they go into the gym,

they do 30 plus sets on their glutes.

They get this pump, and then
two days later when the pump

goes away, they're like.

Better go to the gym
again to build muscle.

They go there, they get the pump again,
and then the reduction happens again.

Right?

So the pump is, pretty much a pooling
of nutrients and blood to a certain

muscle and it can give it a bigger look.

Your skin will feel a lot tighter.

It will look like
somebody has more muscle.

Unfortunately, the pump goes
away, so we don't wanna always

be doing pump work, right?

So if you have that, if you're seeing
that, that while I'm always doing 30 plus

sets, maybe it's time for you to actually.

Spring, the sets lower, 15 to 20 maybe
your issue is actually your body will

respond better to lower volume than
higher because a lot of times with

these studies we see bell curves,
some people respond to higher volume

better.

Some people respond to lower volume
better, and it could also be that

somebody is, adapted to higher volume
and maybe they need to switch it up

and do lower volume and maybe their
intensity levels will be a little

bit higher and they can learn to.

Work closer to failure.

Um, better at those lower volumes.

So just some food for thought.

I really hope that that was helpful.

You guys.

I love you.

I appreciate each one of you.

You have a wonderful week.