How To Tell If You Are GAINING Muscle
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- เผยแพร่เมื่อ 29 ก.ย. 2024
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I figured out. If my muscles are bigger, I've gained muscles.
For me it's more like... if my muscles are bigger, I must have measured incorrectly
@@barcelomrozovic1625 underrated comment lol
Write that down! Write that down!!!
You must be a doctor or have a PhD, I deadasss never knew that
It’s impossible to tell
Progressive overload is so important
Lol. Ok noob
@@executiveinvestments?
@@PatrickBall7 noob
People say that word like its something you can just do.
Alot of people hit a plateau and then progressive overload is not possible. Some even lose strength.
@@KalkuehlUncutgotta eat more or PR in reps
I also just look in the mirror-if I’m not shocking myself 2-3 times a year at how much more jacked I’m looking especially after a good pump then I’m effing up somewhere.
It feels so good too, especially when you get that good lighting and pump. Then the next day feel small again and must get pump.
keep in mind it should be the same mirror with the same light conditions btw. light really changes how your body looks. I look fucking ripped in the mirror at my brother's house for some reason and when I look at my beach photos it's more like "meh slightly athletic I guess"
@@aca347 body dysmorphia=engaged. Thank you sir
@@BurnerTurner anytime 💪
Going to gym without tracking is like going on a diet without a scale or counting calories, its so important your future self will be thankful
When the Sauron Goo flopped out of the mountain like a post-drinking/night out shit .. i almost cried. Pure cinematic excellence
Thanks!! This is an excellent guide!
My weight stabilized for a while and I was increasing everything in the sets, reps and weights and I was worried I wasn't gaining muscle, because that started after gaining a ton of weight, but it was just slow. Sometimes you are better off tracking not your weight, since you won't measure muscle mass all the time every day.
If you are getting stronger, you are gaining muscle, simple.
Love this guy
LITERALLY was down about this exact topic this morning, feeling like I’m not gaining muscle. . . and this drops. Couldn’t be more grateful for the tubes 💪😎👊 and this motherf***er. Hats off to you sir
Hard work is how u gain
Started push ups (again) 2 weeks ago, was able to do 50, now i can do 40 in one set and max 120 before i cant push un any more. Definitely growing if i can jiggle them without touching
I thought I wasnr gaining muscle until I looked a year back on my gains and then 2 years. My pull ups went from 12 to 20, benching increased and all of the excercises
I quit working out for 6 months. Came back and went from barely being able to do 10 pushups to doing 30 in a month. Thats how i knew i was back baby
Mate I just love listening to you break it down…cheers.
Also fluctuating hydration levels can mess up your perception of weight gain. Weigh yourself constitently every morning and use the weekly average to get the best idea
This man is one of the most under rated people in fitness.
Dang mikes so buff he got that nose muscle Def! That's whats up! Dude is a beast and super intelligent! I have learned so much from these videos thank you!
The first 30 lbs of muscle I gained in my first two years of lifting came in at about a pound per week after I started to build momentum after 6 months of no gains. Then i gained another five pounds over the next 8 years. That was in my 20's. Now I'm 42 and have been lifting consistently for the last two years after losing all but 7 lbs of that new muscle during my 30s when I did not lift at all. It took only 7 months to gain all that muscle back due to memory. Now I am gaining new muscle and I'm stoked to gain a 1/4 lb a week. Half a pound is great. People don't realize how noticeable a lb of muscle is especially when you're lean.
Fr I love this guy
Some people can be self obsessed and still lack a lot of self awareness. When someone claims theyre the exception to physics, its because theyre stupid, ignorant, a liar, or all three.
Always reps ❤
I'm into bodybuilding for over 11 years and it took me 5 years to gain 60 pounds of muscle considering my diet was a bit messed up.
Diet is very important to stack those muscles
Serious though have you ever flexed at the sky when it's sunshining or when it's raining either it lets you know your alive bare chested full glory you say "sky look what I have made for you"
Lol
wtf are you on about
@@Seasixk have you ever tried it? It feels good lol if Dr mike did a video about it, it would be easier to understand
Sunlight keeping you big as hell
@@altofant definatley, flexing each muscle at the Sun or Rain show the sky what you've made
@@Seasixk no idea but try it lol
I'm not loosing weight, I prioritize proteins,I keep the calories intake to 1200 a day or lower.I exercise regularly,alternate days, resistance with some Hi ,and rocking about 1.5 hrs.I'm a woman 68 y/o,5ft tall,141pounds,I'd like to loose 5lbs especially in my abdominal area.
At one point I was eating 5,000 calories a day, weight training hard, and went from 147 lbs to 152 lbs, at that point I stopped gaining…my strength increased an insane amount from just 5 lbs of weight gain….at 152 lbs ex/i was curling 50lb dumbells (one in each arm, and sets of these not just one or two). No trainer believed my calorie intake…
One arm dumbbell row , bent row , cable row , pull ups , Pull downs , wish I knew all the moves for all the moves
A lot comes down to body type, endo, ecto, meso.
Body type were disproven a while ago. I believed in them too
There are simply people who put weight on easier than others and has nothing to do with “body types” mentioned.
@suparcamel5852 lol, I totally thought that body types was still a thing. Never knew it had been debunked. Late to the party
When my strength increases at a decent rate is how i telo
Most people won't gain much muscle first 6-12 months. Percentage Muscle fibre recruitment, mitochondrial density and blood capillary network will all drastically increase first. That's when your metabolism will increase around 700 calories at rest because your overall muscles will become a lot more active. After a few years of training, your basal metabolic rate will double compared to when you first started. So you must also look forward to these changes.
A "fair analysis"! 😉
(Seriously, an 'encouraging' guideline, as I've been in a relatively similar quandry, and find it consoling, upon self-enquiry. The thing is that one can 'despair' a bit when 'advances' or progression serm 'hard-earned'. I'm "a bit older now", whereas when I was younger, gains came [much] more readily. Appreciation can be a good replacement for presumption. Any [true] progress is 'a sure bless', and thankfulness can add momentum, when harnessed.
I eat a TON. 3+ square meals a day. With snacks and tons of water in between. Some people’s metabolisms just work so fast. I have a hard time gaining even when I consistently eat. I match my weight in grams of protein and try to even go beyond. It’s so hard to gain, because I feel like it’s so slow, so I feel this guys pain. But my repetition and weight keeps going up luckily. Just slowly. I usually do high rep hypertrophy type sets, so I can see nice increases in reps and weight at times. But I think my frame can only handle so much weight, I struggle at times with heavier weights. I think I need to gain even more before I can go up sometimes. I even stack on a little at a time to try and go over my plateaus, but it still seems as if my frame can only handle so much weight before giving out. Worst thing I want to do is hurt myself so I don’t push it too hard. Just do more intense training and super sets
I love the way he blinks lol
Tom hanks turned bodybuilder 😮
Fine I believe you I’ll rule that out 😂😂😂😂
I figured out I was getting bigger through people telling me I’m starting to look big
I was slim but I put on 24lbs in 2 months with no supplements, 21lbs of that was muscle. I did it by eating healthy and eating junk food 3 times a day and walking 10 miles a day lifting light weight by doing muscle manipulation and intermittent fasting in the morning twice a week for for about 6 hrs. Oh yeah stretching push ups and lifted medium heavy about about once a month for 15 minutes and an occasional beer.
Mines been going down over time… I have horrible androgen receptors
I completely understand, i was in a similar situation thinking why im still skinny. Than i realised id put on 8kg, looking back im skinny now, i was anorexic when i started. Big difference 12 months later, i actually look human now instead of that guy where people think"somebody give that guy a sandwich".😅
Im getting heavier, and staying lean so im gaining muscle
I have the opposite problem, muscles going fast but strength is stagnating
Could be that you're doing a fairly high volume routine and stimulating more glycogen storage in your muscles. That would make your muscles bigger without gaining strength.
I'm the type of person to gain strength without size. I know that because of the surprised looks I get. I asked a guy to spot me for the bench and he was blown away. Didn't think a noodle like me could lift like I did.
I have the same type of problem with weight gain I lost alot of weight and now it’s so hard to gain anything back I look so small clamored to before I got sick
I feel like I look the same but over this semester of college I’ve gone from 145 to 160 and feel smaller than before but I’m stronger
so im a rare case. two jobs. lawn maintenance and lowes and they both have me running around like crazy. i eat about 6k calories a day easily and ive been losing weight. i recently got into bodybuilding and got a trainer i eat about 8k calories easily now because i hit the gym for hypertrophy training in between jobs. apparently i eat like an olympian. what surprised my trainer is i still ate a lot of vegetables which i guess is filling and low calorie.
One thing I can’t stand is when people that are my stature (5’8) complain about not gaining weight when they weigh between 175-200 already which is a perfectly fine and normal range for that stature.
Those people always want to look like a guy that is 6’3 250 lbs and ripped. At 5’8 and under your bone structure is not made to hold that much muscle mass you need to come to terms with the fact that you will never weigh that much without a majority of that weight being pure fat
I've gotten bigger with more muscle, but have gotten weaker on a lot of lifts
I've been stuck at 200 for months! I've been putting the food down but I can't gain weight. It's driving me nuts.
Half pound a week × 52 adds up over a year
Are you doing progress over load are you getting stronger ? Then yes
This close up video shows his nice eyelashes 🤩😂
The only way I can tell that I'm getting more muscle mass or density is that I can lift more weight and also carry more in the long term, e.g. when doing the farners carry/walk. I don't care if you can see it, it's just a nice side effect.
When I was a teenager it took me to eat or drink 5k+ calories a day while lifting weights hard to gain 30 pounds over a couple years. Went from a scragly 145 to a ripped 175 5' 8" guy. Found out later everyone thought I was on anabolics. Nah I just ate a lot😂
And now I hate eating a couple decades later back down to 155😅
Hey Mike could you suggest a good 3 day routine in the 5-10 rep range for bjj athletes?
I wanna be strong as fuck on the mats
My goal is to lose body fat and gain muscle so far I am getting stronger with reps and weights but my scale isn't budging much :(
It makes me so mad when people say "i cant gain weight"
Ohh shiiit. Regurgitating more Mike Mentzer facts and not giving any credit 👏 good job bud
True
Half pound a week is great. Regular ordinary weightlifter s don't know how to apply proper testing and measurements. I can tell by what this scientist explains or I had bodyfat analysis vs. Bodyweight down to a science. This is complex. Tod EP
And what happens when you can't lift any more weight?
If that dude is like 6'4, his gains will go quite unnoticeable, compared to 5'5 dude. Even though, they'll gain about the same mass
"Conversation over mfer" 😂
But what I don’t understand is all my training weight has gone up but my weight hasn’t. 5 months ago I could rep 115lb for 10 on lateral pull downs at 165lb bw . I’m at 190 for 10 now and still at 165
Id do anything for him to train me haha. I have multiple sclerosis and ive been 100 pounds since i was 13. I'm 36, dont have access to a gym and its been so incredibly difficult to gain weight
What if its steady
"Oh no! I'm losing fat and gaining muscle"
This is why Leon Edwards has the most aesthetic physique
I want to lose weight while gaining muscle. If that's possible
If we would look it like that, that you should be stronger if you are eating enough food to gain muscle or fat, we should be lifting 500kg left and right 😶 after years of training
LOOK IN THE FUCKING MIRROR
I couldn’t even do 10 push ups now I can can do a couple sets of 20-25 . I never in my life thought I can do push ups so easily.
How did you progress? Im in the same boat with 3-5 reps
good job man. Im trying to get my chinups up. Can do 4 rn. I hope to get to 10
Guys, Steroid Socrates makes some great points here.
Idk man I increase my bench by like 40lbs... but not going muscle lol
❤❤❤Love this Dude!❤
Gaining muscle keeping you big as hell
Aint that the truth
literally
It’s not funny
Winner:D
@JasonBrand79 Saying it’s not funny when thousands of people say it is keeping you big as hell
Never skip skull day
😂
underrated comment. I could not stop laughing
Lemme join with you , I just CANTTTT@@Rat_Attack
hahahahahahHAHAHAHA
warrior skull brah
Honestly, knowing Dr Mike, I 100% anticipated that first sentence to end up in “how do you know you’re not gay?”
🤣🤣🤣
There's really only one golden fleece way of figuring that out
Being gay keeping you big as hell
how do you know? you're not gay? ning muscle.
@@ethangorman5685gotta have sex with a woman. then a man. then compare
Dude was on track to gain 26lbs in a year and thought it wasn't fast enough lmao
Had same conversation with 18yr old at gym that's not happy with his build, kid has put on 20kg/ 40lbs in 2 years,
Omg, I'm afraid then :( I gain like 26lbs in 3 months (and my lifting weight is going up also), but I think is too fast for what I see in comments, I should reduce calories 😵💫
@@rushifaz😂😂😂 that’s fat boy status tbh
that was me 😂😂. I gaines 40 lbs in 9 months when I was 21. Insane muscle gains too I literally had skin stretchmarks
Seeing this makes me feel better and makes me realize I gotta just do it for the long haul. Was 25/26 when I gained like 40 pounds in one year. Went from 140 to 180. Here I was thinking I’d gain so much faster and I was going slow, but maybe I’m doing just fine. Had stretchmarks on my biceps and forearms. Pretty lean too. Probs don’t have much body fat to begin with either.
Thanks gents 💪gonna keep it up
If you're natural, you're going to gain muscle at a slower rate. Patience is key. Your telltale sign is that you're consistently getting stronger, even if you don't appear to be getting any bigger.
Yeah bwoi
@@dale2283 Nah, I can do it in 1
@@mattakudesu
@@mattakudesunot naturally
@@N182-k3fdude in my first year of lifting I out on at least 20 pounds of muscle and lifts nearly doubled and yes it indeed was naturally. It’s a wide wide spectrum. In one year I looked like a bodybuilder and was accused of juicing. That said I’m 5’6” and stocky with an athletic wrestler build so 180 with abs at that height is pretty big but obviously nowhere near what an enhanced guy is
“How can I tell if I am putting on muscle?”
“Can you lift more?”
Yeah but it can be confusing because just getting fatter can make you stronger too....somehow. like, the strongest guys in the world aren't bodybuilders. It's the strongmen guys that are fat as heck.
I know when I went on a crazy bulk I got wicked strong. And as soon as I lost 40lbs on a controlled deficit, I also lost a lot of that strength even though I kept most of the muscle.
I've worked out consistently for a year now and all across the board I've had really good strength gains but I still feel like I mostly look the same. My bench 1rpm was 65kg when I started and now I can hit 110kg on a good day, but I don't think I look like someone who can bench that much. Maybe its all in my head, idk
@@taylorhillard4868
At a super low body fat% you do lose strength.
But that’s because your body fat is too low. Not because more fat = more strength.
Strongmen competition guys never cut nor use “cardio” exercises so they don’t need to worry about shedding fat nor do they do it as part of their training
@@shredgod6394 I wouldn't call 20% "super low" bodyfat. That's what I was at when I lost my strength compared to my bulk.
@@taylorhillard4868
Dude if you were cutting you were literally on a caloric deficit. No shit your performance went down. Or your dietary choices lowered T levels.
Or you can make up something that has zero scientific basis in reality and assume that carrying excess body fat makes you stronger ✌🏻
Gains are built while you're *SLEEPING*
turn 📴 your device and sleep 8 hours!!
If i sleep 4h in 2 days, does that count?
@@enraikow6109 ur cooked
@@enraikow6109find a comfortable coffin
Thank you I really needed that 😭
@@enraikow6109 Several reasons why that’s not ideal for most people. There are 4 cycles when you sleep. Protein synthesis is the most active once you achieve deep sleep (stage 3), when HGH is released in its highest quantity. Interrupting this cycle at any point means you start over at N1 (stage 1), further meaning you’re cutting your repair time short. Additionally, it could throw off circadian rythm, which can distort your sleep cycle entirely and thus less deep sleep. Also, interrupted sleep leads to a lower quality of sleep, which decreases metabolism during sleep. Metabolism includes anabolism (synthesizing) and catabolism (breaking down). So, not only do you synthesize less overall, you’re going to have less energy available.
TLDR: Sleep is when most bodily repair occurs, interrupting it will decrease overall repair. Interrupted sleep can also lead to deficiencies in other bodily processes.
If all that muscle you break down during your workout only gets slightly repaired, you’re either going to not gain muscle or you’re going to lose muscle.
Another reason why documenting your progress is important. What you eat, what and how many times you lift, what you weigh, everything. Not only can it help you diagnose an issue if it comes up, but it also helps you remember the big picture when youre doubting yourself day to day.
Yup I didn’t think I had been getting stronger but I went back 3 months in my log and yeah damn I’m stronger.
I track all my exercises and track my bodyfat, skeletal muscle and overall weight every month, but I can't be assed to track food every day. I did it before when I had less responsibilities and more time and I got good results out of it and got a "feel" for how much food to eat but I'm getting good results now without it too. I'll do a rough check every once in a while to make sure that day is roughly where I expect it to be and move on.
Nah that stresses me out. I don’t want that shit.
Just look at the people doing that….. if you want to be like them, by all means, go ahead and join the herd.
It applies to pretty much all athletic disciplines too. I had a moment of that today. I did a 25k long run this morning. And after I was done, I was like “huh, my average pace for a long easy fasted run today is a bit faster than what had been my half marathon personal best two and a half years ago.” I don’t always feel faster, but I am quite a bit faster.
Man, thanks for this. I'm working really hard to change. Losing a lot of weight, 92lbs so far and I've been really frustrated that my weight loss has stalled, but I've been getting stronger. A lot stronger by my own standards at least. I needed this reminder to think about muscle gains and not just fat loss. Too easy to get fixated on number go down.
Keep up the good work👍💪 You doing a great job👍 Keep comparing yourself strength-wise.Don't compare yourself to others.Be proud of yourself😊👍Over 90 lbs in weight loss is insanely good💪💪👌💯 You give me motivation to keep working out💪Thank you👍💪💯
Sometimes taking periodic pictures to compare helps.
Oh and don't forget taping yourself. For example, if you're losing inches off the belly, but gaining them on the chest, arms, etc. then you're on the right track.
P.S. Good job on the 90lbs. Keep it up.
@@tonycj7860 I agree👍.Take measurements of the belly,chest and if the belly get smaller and the chest bigger.Then you do something that really works👍💪Very good advice 👍💪💯
👌🙏💯💕
And generally after you’ve been working out for a while, it isn’t very efficient to lose weight and gain muscle at the same time. That’s why people often move between bulking and cutting, though neither has to be super extreme. But generally you try to keep muscle during the cut (and probably won’t make tons of progress) and gain muscle during the bulk.
Also be careful trying to lose for too long in a row. You’ll be more likely to lose muscle and get fatigued and have a rebound. If you lose for 12 weeks, probably want to stop and stay at maintenance calories for at least like 9 weeks before trying to lose more again (unless you’re going to bulk instead of trying to lose more again).
Dr. Mike (the guest one, since they’re both Dr. Mike lol) had some good in depth videos on diet stuff.
I don’t even lift but I feel I get stronger just listening to this guy.
Y not
Come with us brother
@@SolareofAstora I do body weight exercises… push-ups, pull-ups, squat kicks, indoor rock climbing, yoga, karate, rollerblading, mountain biking and rev+flow. Never really got into weights and they are more injury prone.
@@ODJames1 thanks man. My kids say I should lift. I never got into it and to be honest my almost 50 year old back kind of dreads it. I am pretty active with body weight exercises like push-ups, pull-ups, squat kicks, indoor rock climbing, karate, yoga, rollerblading, mountain biking, rev+flow. I’d like to do Jiu-Jitsu as well but the schedule is full and the budget is maxed.
@@eddie1975utube ur worried about ur back cuz ur almolst 50 and ya itll b sore if u squat and deadlift but itll make ur back stronger so u dont have those issues when ur acrually old
I needed to hear this.
Good luck with your fitness journeys everyone. ❤
Was sure he was gonna say 'how do you know you're not gay?'
I'm 1.5 months into my bulk starting at 185lbs 13% body fat
New lifter
My god I'm lifting more and more and my ass is rock solid now 😂
Dude I’m bulking but I’ve lost 20 pounds in 3 weeks I can’t tell if I’m somehow totally wrong with calories or like terminally ill 😂
@@mikehawk2887 I have IBS so it's a huge battle with digestion
But I'm up 2.5 lbs since starting
Maybe you need to up your calories
@@mikehawk2887that's an extreme cut, not a bulk silly
Fucking noobs.
Damn bro are you 6'5?? 185 at 13% is insane
I love it. So factual and confirming. Trust reality, the visual results don't show up as quickly as the functional ones.
This actually noting and tracking your process is so important. I got myself big into excel for that reason. And really hit nicely when you add charts
I love Mike, been in the hole recently myself after quickly losing 45 pounds and struggling to drop below 240 pounds, but I go back and look at my bicep curl when I started and struggling to do 15 pounds for 12 good reps, now I’m repping 30 pounds for 12
dear lord its all bots
⚡️EXTERMINAAATE!⚡️😂
Never skip bot day
Mike is my new favorite dude on YT when it comes to working out
He talks about those things the way I do when I talk to people. Straight, concise, no BS, often motivating/inspiring and funny when possible.
I truly enjoy his videos.
No idea why that's worth sharing but you're way off in calling Mike straight so I'll assume you talk as straight as Mike does 😊
@@rockyevans1584 - Straight meaning efficient and direct. Without milking the video length or weird cringy ego stuff.
I don't know if Mike is actually straight.
As for whether it was worth sharing - It was more worth sharing that your quasi-funny comment was.
@jeremiaha5167 dang, don't explain yourself dude haha. Mike's got a wife, he just loves gay jokes. I made a little joke regarding said gay jokes to bring you off your high horse a bit there. All good
@@rockyevans1584 - Ah. I see. Sorry, bud. I thought it was another weirdo saying something akin to "nobody asked" as people tend to do online. I enjoy Mike's jokes a lot. YT is full of fitness people trying to be something. He's just a solid dude.
Isn’t this Dane white?
Take gear and stop complaining
Hell yeah, dude
@@dinosaurkin5093 🤯
factssss ☝️
Blud's really advocating this to people who haven't even reached their NATURAL limit yet.
Well it's your body I guess. If it's worth the years you'll lose on your lifespan just to speed up a process you would've gotten doing it naturally.
I'm not going to the gym, but I work out at home (almost) daily. When I started and when I saw the largest increase in strength early on, my weight went up by 3kg in 4-6 weeks maybe, which I thought was crazy, and after that my weight has sort of seesawed but also gone slightly down gradually. I'm again about the same weight as when I started and I no longer gain weight, but do gain muscle (just slower than at the beginning).
It's definitely some of the fat going away, I'm not obese but I'm a bit overweight for sure.
Pretty simple:
Clothes I like don't fit anymore.
Weight goes up, waist stays the same.
Everyday objects feel like cardboard, I broke a keyboard typing fast.
Break every glass you pick up
Breaking your pelvic bone when jacking off
Damn I did break a $200 keyboard typing fast too.
You’re a frickin beast bro
Never skip finger day
needed this thanks ❤️
It depends on the workouts, genetics, diet, etc
Another factor could be influencers using roids but arent open about it.
Maybe, but if what he was saying was true and he actually wasn't gaining weight it could've been hyperthyroidism, not the case here obviously but it's not too uncommon that it's not worth mentioning.
100% right what he says at the end
Strength and neural adaptation always precede muscle gain, its just most people don't stay at a weight long enough to adapt muscular wise.
If you can lift a weight one time and increase it to 4,5,6 etc then your gaining strength but then people put more weight on and lift heavier which only forces the body to adapt neurologicaly again, skipping the whole muscle building process every cycle.
You need to lift for strength first then stick with the same weight but increase the reps or slow then down to allow the body to build muscle before forcing it to just adapt for strength again
Is that right? I'm no expect, I'm still in the beginner phase of my fitness journey, but that doesn't quite match up with what I was understanding there.
It sounded like to me he was saying that the neuro adaption has a limit and if someone still going up in lifting weight they have to be adding muscle at some point.
I get what you are saying about going in reps, and I don't know how people are able to keep raising the weight repeatedly. I have to increase reps for a while before I'm ready for the next weight level.
I just think if someone is somehow able to keep climbing in the weight they are lifting, they either have to be gaining muscle or they weren't anywhere near the weight they should have been lifting.
Yeh it doesn't make sense to me the longer you lift at the same weight the more efficient you become at that weight and your body used less energy to lift the same weight, progressive overload is more reps, more load or both.
I think what he is trying to say you need your body to 'catch-up' to your workouts as in it gets easier cause you're building more muscle at same weight and reps but it might be after three workouts at same reps and weight you're probably on muscle maintainance at that point.
Nah, that Ben dude is out swimming with the fish, he made no sense what´s so ever in what he typed.
People tend to increase weight too quickly. People at the gym think I'm a madman for doing sets of 15-20 reps, but can't argue with results.
This is why I have an excel sheet on my phone tracking and planning every session, and also rating my performance based on my subjective experience during the session. It keeps me motivated but it also gives me good feedback on my progress, my diet, my state of mind, my energy/sleep, and even my physical condition especially in cases where I had to take a larger break between sessions. The best part is that all of this is rather low effort to keep track of.
If your weight goes up and your waist stays the same you have gained muscle.