10 Reasons You Are Not Gaining Muscle!

[@Rocksolid23]

This guy is doing us a huge favor, fitness wise. All we gotta do is listen, believe, and apply.

[@kariusbaktus165]

I just got to say your training footage is some of the best to watch on YT. The technique and control is smooth af.

[@PeterKhatcherian]

Thank you 💪🏻

[@umarhossain2701]

​@@PeterKhatcherian The black and white theme gives old school vibes

[@angmori172]

I wanna add, regarding exercise order and flyes: I do them first on my chest day, in order to fully stretch and warm up my pecs before my heavy pressing. I start off with 20 reps of 7 kg and work my way up to 12 reps of 22 kg, going deep as fuck and pausing at the bottom. This has helped me rehab a long-time nagging shoulder injury to the point where I can now start pressing heavy again.

[@CW-ou6gu]

This is Old School Bodybuilding 101. Bare bones straight knowledge with no chaser. Thank you!

[@theItalianshamrock]

Best gains ive gotten have been with a 3 day full body routine. I can lift heavy and get plenty of volume with time to recover. I also add a quick session working on weak points 1 time a week to hit lagging body parts like forearms, neck, rear delts, abs, etc. Used to do 5/6 day routines and couldn't go as hard as i wanted to and couldnt recover fast enough

[@AkhilStark267]

same. I'm doing TOTAL BODY 3X a week. It's the best

[@brandongaul4481]

@@AkhilStark267 I just don’t understand how you do a hard lower body movement and then still hit chest shoulders back arms calves hard.

[@fizzel5711]

GM what is your routine

[@georgesinishtaj2301]

@@brandongaul4481 only do a 2-3 all out sets per body part 3 times a week

[@piotrproszewski3977]

​@@AkhilStark267 is great when You young, Im 42 and is to much. Fbw 2×week plus arm day is perfect

[@claytonperkins3397]

Order of exercises, like hamstrings before deads/squats, is gold.

[@HerculesFit]

Solid advice! Just simply having a plan and using progressive overload is a game changer 💪

[@Sumerdini]

"Training to failure". The main engine is this...

[@davidjordan2968]

It's amazing to me that this guy DOESN'T have a million subscribers yet 🤦🏾‍♂️

[@americanthaiboxer7224]

That's it. I'm going back to volume training. 😄

[@Sensei_Gaz]

I'm so happy to see someone with your standing advocating big compound exercises over the fluff and pump optimal movement that is all over social media atm. Tiktok is full of it rn. Kids these day's seem to not want to put in hard work.

[@HerculesFit]

THIS!

[@Sensei_Gaz]

@@HerculesFit Don’t get me wrong, accessories and isolation work has its place, but in my view, meat and veg should be getting strong on the big lifts and all their variations. Good to see there’s more of us ‘old schoolers’ out there! 🤝💪

[@jname9368]

Don't think it's kids these days not wanting to put in hard work, but just training that way *because* of what they see on tik tok. Dudes with a million followers on gear or sarms, blasting bicep curls and other mostly isolation exercises and giving these kids the idea that's all it takes to get big

[@marcmcphee]

I’ve been making steady gains for years. Progressive overload and hard work with good nutrition and sleep. 💪❤️💪. Oh, and listening to the great content on this channel ;).

[@HerculesFit]

Facts! 💪

[@FANCYFALCON]

You have so much knowledge sir. The way you see past all the "optimal" trends is facisnating. Great breakdown!

[@mikebero625]

Gotta say you got a great channel and are one of the realest dudes out there keep it up

[@PeterKhatcherian]

Thank you 💪🏻

[@damanoscarletta5564]

💯💯% FACTS this GUY knows (EXACTLY)what he’s talking about getting straight to the point …PERFECT BREAKDOWN of body building

[@tvmeyer]

I think for me, the not eating enough is hitting the nail on the head. When I started my fitness journey, I was skinny fat. So I was eating in a calorie deficit to try to get rid of the belly. Now I much more muscular overall, but I still have a tad bit of the belly that has been really tough to get rid of. Because I've been trying to eat in a calorie deficit since I started working out, I'm thinking maybe I'm just not eating enough because I seem to have plateaued in size, although I'm still making gains in strength. In my opinion, for bodybuilding, the focus always seems to be on the training method, but I feel like the eating method is a bit overlooked and just as important.

[@coachingconfidant2785]

you cant get stronger without getting bigger unless you are lifting under 5 reps

[@nikhilpise8209]

Unless you are overweight?

[@eliaberhd5554]

8:32 I agree with what you're saying. But Tom Platz actually did very high reps on squats. And he had one of the best quads in the history of bodybuilding

[@whouthinkitis]

There are always exceptions to the rule

[@BoshSoldierCarp]

Tom platz did high reps but went to total failure and beyond. Most normal people like us don't have the grit to do 20+reps hit failure and go again straight away.

[@meisdetermined]

I have been watching more and more of his videos. Such valuable content that I haven’t heard elsewhere.

[@robertvillarreal5978]

Just found your channel not too long ago, love the content, I always thought there was a knowledge in how how the oldschool bodybuilders trained, bill pearl steve reeves were a couple of guys I looked up to, keep up the good work

[@balintlosonci3578]

Great list! Excercise order is especially smart!

[@andrewnguyen3312]

Beginner here , seeing lots of gains by going to failure. Now tweaking volume to enable me to train each muscle 2x/week. Was doing 5 sets but obliterated me for the rest of the week. 3 sets is a starting to be a good sweet spot so I can go again in 4 days.

[@remkoriego2709]

Hi Peter, I have been using your 5 day mass program for 8 months now. I was wondering, if I'm doing the right thing with adjusting the weight/reps/sets? first if I feel it could be heavier. Then I add(little)weight to the bar.(not on weekly base anymore but takes longer now) But For example, if this still is a bit too heavy(can't barely set 5 after increase the weight) and I add an extra rep instead of weight. Do i have to add a singe rep to all of the sets? Or just add a rep to the last set of an exercise? Since your program already 5 sets (for example for the bench press) To add a 6th set is a bit to much volume?(As i do train natural and I'm already 45 years ) so not growing like i was 25 years :D And also is it ok to change or add an extra exercise i like form your channel? I see really good exercising i would like to try or implement. but i do not want to mess your program as it is solid as it is. Your great advice will be appreciated Thanks Peter, and keep on going with the good content. Wish i was 25 again, i would completely start over again.

[@hb0012]

Good content Peter and I don't say that often. I've been in the industry 40 years and still learning and adapting all the time. Good luck to you

[@mannyortiz3656]

Great info here. A few things i've picked up over years of lifting too.

[@tariq2346]

13:12 i did an upper lower split for the first two months of my training and then changed to a Push Pull Legs split. i stayed with that PPL split for about 10 months. i got to a point where i didn’t see as much results in my compound lift strength or my physique. i changed it two weeks ago to a chest/back-arm/shoulder-legs split and i’m seeing results in my compounds and my physique as gotten noticeably bigger. but yeah, it’s not good to change your split every two weeks. find something that benefits your goals and stick to it

[@jakezaragoza6091]

Great video peter!notes taken💪🏽

[@DonJuanDecepticon]

Thanks for the info, I’ll take this into the gym and put it to work.

[@CyrusAli29]

Really enjoy your content! What’s the song at the beginning of each episode?

[@trevorvarney4900]

Thanks again Pete for more great information. I'm certainly going to try your idea of hamstring curls before deadlift. Top man you are

[@Mdrnsamurai]

thanks again Peter... best knowledge on the internet...

[@PeterKhatcherian]

Thank you 💪🏻

[@poppiedaboss91]

Great video pete

[@supersaiyangrl3]

Fucking love this man. Goes straight passed the bull

[@aviccilostboy1755]

i find skullcrushers less painful if i drop the weight behind my head instead of to my forehead. this keeps constant tension cuz in top portion of the movement theres still tension on the triceps since the upper arm is still at about 30-40 degree angle not vertical. you will need to drop weight about 10-20 % which is probly biggest reason it doesnt hurt as much

[@omarelsherif4125]

That's how it's supposed to be done indeed

[@bigbs3396]

Love the videos 👍🏾. You are great at what you do

[@peterpayne2219]

Really enjoying your videos!

[@ethan-sq6zv]

Im gonna start doing that hamstring curl before deads

[@jamesTWisco]

I suppose I qualify as a program hopper but I consistently am doing progressive overload. I always hit the big lifts each week and usually twice per week but the arrangement changes every so often. Same goes with my chosen isolation movements.

[@akshat3516]

How is your barbell press so consistent and stable while mine wobbly af? Even compared to other guys in my gym, I am shaking during bench press even though I am often bigger compared to my gym peers.

[@darrellmcneil6215]

Been watching a lot of your videos this is one of your best great points you hit on sharing it with some guys trying to get the same information to them this video will definitely help!!

[@aviccilostboy1755]

only one im guilty of is number 6 but for reasons. im 53 and have had a couple lowback injuries and for longevity sakes i try to do 15-20 reps in deadlifts with strict form or RDLs with 1.5x bodyweight versus 5-7 reps with my old weights of 2-2.5x bodyweight that i injured myself at. But hes right i do find my grips or lungs failing before i can do 20 strict slow reps. So maybe somewhere in between will fair better......

[@BADHABITSem]

Appreciate the info👍

[@kobyw9869]

Arnold's antagonistic split works best for me! With push pull legs i was struggling to recover, but alternating opposing muscles, back/chest, biceps/triceps, then leg day has been awesome. I still walk out of the gym cooked but recover much faster. I also think that alternating muscle groups within the workout allows me to have better sets deeper into the workout 😊

[@joelwise9774]

Don't you possess any shoulders!

[@ജോർജ്ജ്ക്ലൂണി]

What do you think about my split? Monday : Chest + Biceps + Forearms Tuesday : Legs + Abs (maybe 3 sets of lateral raises) Wednesday : Back + Triceps Thursday : Delts + Upper traps Friday : Biceps + Triceps + Forearms My goal is to look bigger than what I actually am + get better aesthetic, lean body Height :- 5'6;120 lbs at around 15% body fat

[@rhett604]

1. What's your bodyweight? 2. What are your #s on squat, bench, deadlift?

[@ജോർജ്ജ്ക്ലൂണി]

@@rhett604 1RM on deadlift 245lbs(around 110kg) Bench 135 (6-8) Squat around 150 (6-8)

[@ജോർജ്ജ്ക്ലൂണി]

@@rhett604 bodyweight is around 120lbs ie 55kg

[@vcnt4087]

why chest + bicep // when you can chest + tricep

[@tarunpratap017]

I'd say that Push Pull Legs or Upper Arms Lower would be better.

[@user-he4ef9br7z]

8:32 Tom Platz

[@gymanddiettips635]

Your advice is game changer. You are a gem👌👌

[@andrewnguyen3312]

Been eating a shit ton of tofu , beans, and rice and gaining from 137-152!

[@DenisToma88]

This is my 5x5 full Body Routine. Add.2.5 kg each week to the weight. Great for anyone who want to build mass. 10 weeks on 1 week rest. SQUAT - BENCH PRESS - BENT ROW - Dips - 10 x 5 DEADS - LUNGES - ARNIE PRESS - WIDE PULL UPS 10 x 5 FRONT SQUAT - CLEAN - CLOSE BENCH - BICEP CURL -

[@milusanyal2864]

No rear or side delts work.

[@valjohnston7162]

Wellllll, there’s a guy named Tom plats did 30 reps squats. But he’s a different animal and I agree with what your saying as a whole.

[@hasthings1341]

High rep squat sets: Tom platz has entered the chat! Overall though good video!

[@alanfeuer6337]

Hi Great content! Army vet 60 in great shape. How many days a week would you recommend someone in my age bracket ( no medical issues, doc says continue to do what you doing) to do resistance trng? Currently I workout 5-6 days per week. (Mid May-mid sept weekends off). I am active every day by talking walks. Once in awhile i do sprints. I find 15 min sauna and 5 min colds showers and repeat again helps brings down inflammatoon and helps w my recovery.

[@GUITARTIME2024]

That's too much frequency...3 times a week, no weekends.

[@denoffitness3379]

Simple no bs content

[@brandongaul4481]

What do you think of a 4 day split ? Chest and biceps Quads calves abs Back and hamstrings Shoulders and triceps Then a day off and start again

[@ngoanhkha4015]

why this split?

[@Sonic_1000]

I’ve been doing ppl 6 days a week 1 off. First 3 heavy. Last 3 hypertrophy range. 15 mins of walking everyday after the workout.

[@brucejensen3081]

I train every body part once every 6 days, but I do sumo and stiff legged deadlifts on leg day, where my back gets a bit. Deadlifts on back day where my legs gets a bit, and biceps a bit, which I train on chest day. I really think pec excercises once every 6 days is enough. I do shoulders on back day, and they also get hit on pec/arms day. I probably could do some more triceps, rear delt and calves. I think I am on the limit of doing too much, and they are responding well

[@markrose53]

I’ve seen his first point made a lot but if you are applying progressive overload won’t this problem correct itself in a short period?

[@mattrivera2429]

What's your opinion on Tom Platz, who trained very high repetitions for the squat and built some of the best legs.

[@notgongtaohelpdesk]

^

[@Surago]

I really need to get my program in order but I'm also just starting out and I know I've built muscle I just don't know how much more I could of if I had done it better

[@kountrator]

What shoud I do before barbell rows? I feel my lower back very fatigued when I do it in the first place

[@NAVEENCHAURASIYAA]

Can you add timestamps

[@richardhendrix7620]

My current goal is to drop 55 lbs of fat. If i pick up 25lbs of muscle on the way down, i won't be upset, though. My gut is my problem. Legs are good. Arms are thin, but i know what to do there. My stomach is killing me. I've been on keto (I've gone from 300lbs to 255 solely on diet), but i think it's going to be counterproductive for building muscle in my upper body. I joined a gym near the house, but it's not open yet. Your videos are good motivation, and i look forward to being healthy and strong.

[@joshuablair252]

Make sure that you do a lot of ab workouts and don't listen to the people that say compound lifts and calorie defecit is enough. They are so wrong on that. It's extremely obvious, but when I was at 18% body fat trying to lean down to 10 to 12%, even when I got my stomach really flat, still no abs. It wasn't until I started training abs every single day, I started seeing abs at 15% body fat. The abs need to be developed in propertion to all your other muscles in order to show. They need special attention. Or else you'll never look as lean as you really are. Or you can look way more lean at a normal body fat. Make sure you're doing cardio every day too. Cardio and a calorie defecit when it comes to body recomposition will not slow down muscle gain. Especially when you have a lot of body fat to lose. There's too much conflicting science on fitness and I realized most of it is bullshit. The videos where you see fat people getting shredded with decent muscles with just doing the obvious is all real. Just don't limit too much of your calories if you want to gain some muscle. Do more cardio. You'll double your progress, and after a certain point you won't be able to lose fat and keep muscle by just limiting calories. You'll lose your energy by limiting too much Good luck bro.

[@joshuablair252]

The abs are meant to be abused every day because they already are abused every day through every single motion we do. Unlike heavy lifts on your legs and upper body

[@angmori172]

High Rep Squat BBer: Platz. Your point is valid in general, but there are exceptions. To be fair, he was high repping weights most people dream of 1rming

[@covid699]

Yes

[@IJWTBJAH]

Didn’t tom Platz try going to 30 reps on squats?

[@flekatron2148]

Yeah but people like Tom Platz are like 0,00001% of population

[@PeterKhatcherian]

That was a demonstration of strength (extremely impressive) that was not how he trained to build muscle

[@IJWTBJAH]

@@PeterKhatcherian oh gotcha, it’s just I seen him saying more reps with heavy weights “builds muscle”

[@jonahwantenaar2652]

I agree with the fact that performing high repetitions on squats is less affective then sticking to a moderate rep range but, Tom Platz is in fact a perfect example of an elite bodybuilder who not only regularly performed high rep training on the squats but actually preaches for others to do the same. Yes he would perform lower rep sets like his 635lb squat for 8 reps! However one of his main methods is to take a moderately heavy weight and force yourself to perform dozens of reps with it. He’d do 100reps with 225, 50reps with 315, and 30reps with 405. Says he always wanted get 405 for 40. That’s why Tom Platz was able to perform 520lbs for 23 reps at all, because it was a reflection of his actual training. He was actually much better at repping out than he was maxing out. This is evidenced by the fact that not really anyone has managed to replicate his record for reps with 525lbs however his 1 rep max of 765lbs has been surpassed (although not by many in his weight category). I do however, think it’s definitely not the best use of your time and energy in terms of your recovery to train this way. But high rep training if done intensely enough can in fact build a lot of muscle. And Tom Platz is a perfect example of this, and perhaps the only.

[@wcc4269]

if you have amazing genetics, are on a boat load of steroids, and eat 5000 calories a day then go for it.

[@michaelhill4015]

I have to say that you look more like Frank Castle than anyone I've ever seen.

[@2jmajjic]

5:20 preach!

[@hmquadros]

Training muscle 1x per week works if you go to true failure. Most average gym guys dont, so train 2x week. I hate this idea because makes people be lazy , but can work.

[@Timo0469]

here before hercules fit

[@dogey2991]

fax, the meat riding that guy exhibits is immaculate

[@hanswurst-gp7pi]

How could one implement Running as cardio into such a high-volume, high-frequency routine? When combining it with a full body routine it works out well, however with splits it get more complex.

[@neversate]

Pete is Armenian?

[@RoidfreeSenior]

Lots of folks "going through the motions and getting nowhere fast

[@pubgworld1032]

10 min videos are suitable to wattcg before sleeping

[@aldelacruz5526]

How does the systemic recovery work in a high frequency routine?

[@tmmnago2722]

Instead of doing 20 sets for one muscle group on one day, you can split it into 2 days a week, 10 sets on each day. Working a muscle group this way will mean the 11th-20th set will be at a fresher state, you’ve recovered from not doing it for some days, and the quality of those sets will be higher.

[@aldelacruz5526]

@@tmmnago2722 oh yeah, I forgot Peter doesn't answer to the subscriber. He's obviously too busy staring at himself in the mirrors 🪞....lol

[@tmmnago2722]

@@aldelacruz5526or he’s a busy dude. Don’t take it personally.

[@aldelacruz5526]

@@tmmnago2722 you must be the "1" subscriber that's the scrotum nibbler? Don't feel bad...every channel has that foo!

[@davek6207]

Pete you said 15-20 reps of squats start to test cardio more than target muscle..but your 5 day mass program has a front squat pyramid that has 20 and 15 rep sets?

[@MickeyMouse-el5bk]

3:32 what about Mike Mentzer?

[@AA-hk3cm]

What about him

[@hemlock7564]

Bro my chest looks caved what should i do please reply

[@bobbeezel2593]

As a guy in his 40s who started training 18 months ago, I think this is the video I needed to find? I’m just not seeing any gains and it’s becoming more frustrating. Up at 5AM workout till 6:15-6:30 5 days a week and...nothing

[@MonstaTrapz]

Like he said are you eating enough? Doing enough sets? I started training at 42, I'm 47 now and have made great gains in that time. Although it does feel like I'm just maintaining what I've got at times, it's definitely a lot harder to build muscle in your forties.

[@sfarsitulumi]

Solid

[@PeterKhatcherian]

💪🏻💪🏻

[@sebastiannieves3396]

These optimal training guys are so idiotic how can you justify the fatigue and massive waste of time setting up an akward setup with unconventional movements that have a severe load limitation,and say its better than old school hard training. Yes I do mobility training but thats seperate from the optimal stuff

[@pelagicprincesses6123]

Shoot for 20 reps and progressive overload via Dr. Mike from RP which always take ya to failure! What’s RIR? F Optimal = Overtrain Body Adapts

[@lionsden4908]

Platz did 50 reps when he did squats

[@not-a-daiyouth]

8:40 Greg douctte

[@jeelani5530]

Big fan Pro ♥️ for 🇮🇳

[@jayceezinner3503]

I stopped my sets early I am proof of the first one 😭😭😭

[@KurokamiNajimi]

I don’t believe in the 5-30+ reps cause the same growth logic. All that research is actually showing us is x you do enough quality volume you’ll grow but that’s just it, quality volume. All sets aren’t created equally. Notice how longer rest times have been shown to make sets more effective. Why? Because muscle recruitment is measured by the weight you’re using/reps performed. If you started with 10 reps of 135 0 RIR then rest for 1 minute and can’t reach 6 reps like you would have if you rested 3-5 minutes and you have to drop the weight that’s a less quality set. The last 6 reps with 70% intensity isn’t the same as the last 6 reps with 85% intensity. If we use the intensity number to ballpark we could say for example 3 sets of 6 reps 0 RIR 85+75+65 intensity is 1350 worth of quality volume vs 3 sets at 50% being 900 All the extra reps in a set of 30 aren’t all that relevant because the intensity is low to begin with and we know not taking sets close to failure can have you needing as much as 3-4x as many sets for ideal growth. On that note I wouldn’t say 3 RIR every set causes 85% of the growth 0 RIR does like research implies. One of the reasons they get those results is the same reason as before, it just means people are doing enough volume to where it doesn’t matter that they left reps in the tank. But the other is potential underestimating of how much is left, if they’re not basing it on actual failure testing and possibly using the definition of can’t perform the rep with good form it’s flawed. So basically we just gotta think of the fundamentals of what causes growth and read between the lines to understand contradicts between studies. Then actually experiment ourselves

[@nassarnassar154]

“Show me a bodybuilder who did 30 reps on squats” Tom Platz “there’s nothing like squats” Just a joke btw

[@princebricosta8199]

Can u plz give me subtitles? Ur heavvy english is difficult to understanding.. Thanks

[@-nath-7837]

Pete we need your take on bodyfat percentages and when you believe somebody should bulk or cut also based on their strength and not just bodyfat percentage

[@NoLimitsNatty]

👍🏽🏋🏻💪🏽💯🔥

[@TheSamTT]

Reason number one!! => test injection

[@DeadFrozeKorro]

Broscience be like

[@outpost31737]

There's too much information and so called experts. I went right back to basics, there's so much crap out there it can fry your brain.

[@theoneclutchgod2885]

First💀

[@TravisH-nm9fy]

Because youre not on steroids like Peter.

[@franknostrings1117]

If bro science was a person

[@aviccilostboy1755]

only one im guilty of is number 6 but for reasons. im 53 and have had a couple lowback injuries and for longevity sakes i try to do 15-20 reps in deadlifts with strict form or RDLs with 1.5x bodyweight versus 5-7 reps with my old weights of 2-2.5x bodyweight that i injured myself at. But hes right i do find my grips or lungs failing before i can do 20 strict slow reps. So maybe somewhere in between will fair better......

[@AUSSIEmadePIES]

Maybe try trap bar deadlift, found my lower thanks me for it for the straighter form staying more upright

[@danilojanicijevic1658]

8:32 Tom Platz