Gain Muscle Archives - Burn The Fat Blog

The 7 Biggest Lifting Mistakes That Kill Your Muscle Gains
The 7 Biggest Lifting Mistakes That Kill Your Muscle Gains

Gain Muscle, Weight Training

The 7 Biggest Lifting Mistakes That Kill Your Muscle Gains

2025-06-20T14:44:15-04:00By Tom Venuto|Gain Muscle, Weight Training|

If you’ve been lifting but your muscle gains have stalled - or never really took off - this post is for you. Discover the 7 biggest training mistakes that sabotage progress and how to fix them fast. From poor intensity and lack of progressive overload to ego lifting and inconsistent programs, these are the real reasons you’re not seeing results. Whether you’re a beginner or a seasoned gym-goer, this checklist will help you break through plateaus and start building serious muscle, starting today...

How To Gain Muscle With Drop Sets Based On Science (11 Studies)
How To Gain Muscle With Drop Sets Based On Science (11 Studies)

bodybuilding, Gain Muscle, Weight Training

How To Gain Muscle With Drop Sets Based On Science (11 Studies)

2024-10-17T09:27:58-04:00By Tom Venuto|bodybuilding, Gain Muscle, Weight Training|

You may have heard of drop sets before because they've been around a long time and drop sets are one of the most popular high intensity muscle building methods. Arnold famously used drop sets on barbell curls to build some of the best biceps of all time. Today you see recreational lifters doing drop sets every day in every gym. Maybe you already do them too. But if so, are you sure you're doing them right? If you're doing them wrong, or not doing them at all, you're missing out on major gains...

The Best Split Routines For Building Muscle
The Best Split Routines For Building Muscle

bodybuilding, Gain Muscle, Weight Training

The Best Split Routines For Building Muscle

2024-09-16T17:18:13-04:00By Tom Venuto|bodybuilding, Gain Muscle, Weight Training|

It's possible to build a lot of muscle with no split routine at all. Full body workouts have their place, especially for beginners, for time efficiency and for "back to basics" strength training. But suppose you have a physique and visual aesthetics goal and decided to go with a body part split. What is the best split routine for building muscle?

6 Sets vs 9 Sets vs 12 Sets: Which Builds More Muscle?
6 Sets vs 9 Sets vs 12 Sets: Which Builds More Muscle?

Gain Muscle, Weight Training

6 Sets vs 9 Sets vs 12 Sets: Which Builds More Muscle?

2024-08-02T14:08:37-04:00By Tom Venuto|Gain Muscle, Weight Training|

There's probably no topic that has been researched and debated more in the last ten years than resistance training volume. That is, how many sets is optimal for muscle gains. Previous research suggested that gains are optimized at somewhere between 10 and 20 sets per muscle per week. However, there are still some unanswered questions about how many sets you should do, including whether women should do the same amount as men and whether you need the same amount of sets for small muscles and big muscles. See what the latest research says in today's Burn the Fat Blog Post...

Bulk Or Cut? (What Should Your Body Fat Be Before You Start A Muscle Gaining Diet?)
Bulk Or Cut? (What Should Your Body Fat Be Before You Start A Muscle Gaining Diet?)

Body Recomposition, Gain Muscle

Bulk Or Cut? (What Should Your Body Fat Be Before You Start A Muscle Gaining Diet?)

2024-06-25T07:50:29-04:00By Tom Venuto|Body Recomposition, Gain Muscle|

So you're wondering, "Should I bulk or cut?" Maybe you're not sure because you heard out there in social media and blog world that you're not supposed go on a muscle building diet if your body fat is a little high. Then you wonder, "Well, how low does my body fat have to be before it's ok for me to bulk? When is it okay for me to go into a calorie surplus for bulking? The answer is here!

The Shocking Truth About Electrical Muscle Stimulation (EMS) To Build Muscle And Burn Fat
The Shocking Truth About Electrical Muscle Stimulation (EMS) To Build Muscle And Burn Fat

Abs, Classic Posts, Gain Muscle, Hall of Shame

The Shocking Truth About Electrical Muscle Stimulation (EMS) To Build Muscle And Burn Fat

2023-09-03T12:36:32-04:00By Tom Venuto|Abs, Classic Posts, Gain Muscle, Hall of Shame|

The "Shocking" truth about electrical muscle stimulation (EMS). Shocking. Get it? Sorry, bad pun - I couldn't resist. But this deserves to be poked fun at. "Attach electrodes to your belly, turn on the current, [...]

To Gain Maximum Muscle, Should You Train Each Body Part Once a Week or Twice A Week?
To Gain Maximum Muscle, Should You Train Each Body Part Once a Week or Twice A Week?

bodybuilding, Gain Muscle

To Gain Maximum Muscle, Should You Train Each Body Part Once a Week or Twice A Week?

2022-12-10T08:25:43-05:00By Tom Venuto|bodybuilding, Gain Muscle|

One of the biggest training debates in recent years is about the ideal training frequency: If your goal is building muscle, should you train each muscle group once a week or twice a week? (Or somewhere in between?) If you listen to most trainers today, you'll probably hear them say it's ideal work each muscle twice per week. However, based on recent research as well as observation of what's working for top bodybuilders, the answer about training frequency may not be so cut and dried. In today's post, Tom Venuto gives a unique and open-minded answer to a reader's question on this topic.

Are You Scared Of Losing Muscle? Here’s The Fix
Are You Scared Of Losing Muscle? Here’s The Fix

Body Composition & Body Fat Testing, Gain Muscle

Are You Scared Of Losing Muscle? Here’s The Fix

2022-10-07T08:13:02-04:00By Tom Venuto|Body Composition & Body Fat Testing, Gain Muscle|

A lot of people are horrified of losing muscle. In one sense, they should be, especially as they enter middle age and beyond. Sarcopenia, the loss of muscle with age is a real concern. Losing muscle mass is not quite so serious when you're a youngster. Thanks to "muscle memory" you can gain back the lean mass quickly. But even if you're a twenty or thirty-something, muscle loss is still a possibility, especially when you're dieting for fat loss on low calories. And when it happens, it can be frustrating. Fortunately, there is a solution...

The Truth About Muscle Loss: When You Stop Training, How Long Does It Take Before You Lose Your Gains?
The Truth About Muscle Loss: When You Stop Training, How Long Does It Take Before You Lose Your Gains?

Gain Muscle

The Truth About Muscle Loss: When You Stop Training, How Long Does It Take Before You Lose Your Gains?

2022-09-30T16:59:56-04:00By Tom Venuto|Gain Muscle|

Many lifters are worried about muscle loss, even when they're still lifting. When they think of taking breaks from the gym completely, their fear of shrinking turns to terror! What will taking a week or two off of lifting really do to your gains? The truth about muscle atrophy may surprise you...

How To Get Enough Protein To Build Muscle And Burn Fat: 33 Proven And Practical Ways
How To Get Enough Protein To Build Muscle And Burn Fat: 33 Proven And Practical Ways

Food & Nutrition, Gain Muscle

How To Get Enough Protein To Build Muscle And Burn Fat: 33 Proven And Practical Ways

2022-03-12T15:00:02-05:00By Tom Venuto|Food & Nutrition, Gain Muscle|

If you're falling short on protein, what should you do? First, double check to see if you set your daily protein goal properly. Many people make mistakes when setting their macros and think they need far more protein than they do. Second, if you still need to eat more protein, check out our list of the 33 best ways to make sure you get enough protein