Quatza33
5,9 framcel S.Y.M band member
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- Jun 12, 2025
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Here's the three most common mistakes lifters tend to make. This specifically applies to Weightlifting, but has carryover for things like Calisthenics as well.
1. You're not eating a caloric surplus
Your body burns calories to survive. Every day, your body burns the calories you need to survive (Basal Metabolic Rate/BMR) + your energy expenditure related to activity. These two numbers added up are known as your TDEE (Total Daily Energy Expenditure). To gain muscle (for non-novice or detrained lifers), you must give your body the fuel it needs to deal with the stress of lifting.
"How do I know if I'm eating enough food?"
There's only one way to actually know, and that's to watch your weight. Every morning, step on the scale. If you aren't gaining, or you've lost weight over the course of 2 weeks (remember that your weight fluctuates daily by +/- 5lbs) then you aren't eating enough food.
"I don't want to get fat"
Assuming your training is on point, and your diet isn't bat shit crazy, the majority of the weight you gain will be "good weight". IF YOU DO NOT GIVE YOUR BODY THE FUEL IT NEEDS TO GROW, IT WILL NOT GROW. I'm tired of people who say "I want to get as muscular as I can at x body-weight", and then complain about seeing no progress.
2. You're not sleeping enough
Irregular sleep, even for only a few nights a week, can really fuck up your recovery in between sessions. I know you've probably heard this 10000000 times, but having a regular sleep schedule is really important, especially to people trying to deal with the stress that lifting puts on your body. Get some earplugs, blackout curtains, find some way to get the sleep you need.
3. You're not doing enough Volume/your exercise selection isn't specific enough
I know it's a big bodybuilding meme to "attack" each muscle from 10 thousand different angles, but this can prevent progress from being measured and evaluated. Here's what I mean.
Volume is Weight (or intensity) x Reps x Sets. If you go from doing 135 for 5 reps, to 185 for 5 reps, you've gotten stronger/bigger. By using a wide variety of movements, it can be difficult to tell when you're ready to add weight (this idea is also known as Linear Progression). Compound movements give you the ability to add a little amount of weight at a time, and work a large amount of muscle mass, which is why they're so popular in the Fitness community. Focus on them for the majority of your Volume, and add weight when able.
Above all, just stick with it. The most autistic training and diet program will give you results if you just stick with it.
Good luck Gymcels
1. You're not eating a caloric surplus
Your body burns calories to survive. Every day, your body burns the calories you need to survive (Basal Metabolic Rate/BMR) + your energy expenditure related to activity. These two numbers added up are known as your TDEE (Total Daily Energy Expenditure). To gain muscle (for non-novice or detrained lifers), you must give your body the fuel it needs to deal with the stress of lifting.
"How do I know if I'm eating enough food?"
There's only one way to actually know, and that's to watch your weight. Every morning, step on the scale. If you aren't gaining, or you've lost weight over the course of 2 weeks (remember that your weight fluctuates daily by +/- 5lbs) then you aren't eating enough food.
"I don't want to get fat"
Assuming your training is on point, and your diet isn't bat shit crazy, the majority of the weight you gain will be "good weight". IF YOU DO NOT GIVE YOUR BODY THE FUEL IT NEEDS TO GROW, IT WILL NOT GROW. I'm tired of people who say "I want to get as muscular as I can at x body-weight", and then complain about seeing no progress.
2. You're not sleeping enough
Irregular sleep, even for only a few nights a week, can really fuck up your recovery in between sessions. I know you've probably heard this 10000000 times, but having a regular sleep schedule is really important, especially to people trying to deal with the stress that lifting puts on your body. Get some earplugs, blackout curtains, find some way to get the sleep you need.
3. You're not doing enough Volume/your exercise selection isn't specific enough
I know it's a big bodybuilding meme to "attack" each muscle from 10 thousand different angles, but this can prevent progress from being measured and evaluated. Here's what I mean.
Volume is Weight (or intensity) x Reps x Sets. If you go from doing 135 for 5 reps, to 185 for 5 reps, you've gotten stronger/bigger. By using a wide variety of movements, it can be difficult to tell when you're ready to add weight (this idea is also known as Linear Progression). Compound movements give you the ability to add a little amount of weight at a time, and work a large amount of muscle mass, which is why they're so popular in the Fitness community. Focus on them for the majority of your Volume, and add weight when able.
Above all, just stick with it. The most autistic training and diet program will give you results if you just stick with it.
Good luck Gymcels
