NEWS 2019

11 Reasons why your muscles have not grown

By RICARDO FLORES

11 Reasons why your muscles have not grown

After switching up your diet and workout routine, you finally started to pack on some solid muscle—and people were noticing. Then the progress halted. Despite your continued efforts, your shoulders seemed to shrink, your biceps became less buldging, and your quads refused to grow any bigger. What gives?

A number of factors influence your body’s ability to pack on gains—your sleep schedule, your diet, your fitness program, even your state of mind. You could seriously go crazy trying to figure out what went wrong. To help you get to the bottom of things.

1. You skimp on sleep

Plain and simple: If you’re not getting quality sleep each night, your muscles won’t grow. “Lack of sleep increases your body’s level of cortisol (a stress hormone), wreaks havoc on your body’s human growth hormone, and inhibits your body from properly storing glycogen—all things that can have a negative impact on muscle growth. “Plus, if you’re not sleeping, then you’re not training at 100 percent and you’re not improving.”

The fix: Aiming for seven and a half hours of shut-eye each evening. We also advises keeping stress levels low before hitting the sheets. That means shutting down all electronics at least 30 minutes before bed. If you typically have trouble dozing off, you might want to consider taking a hot bath or shower before bed.

 

2. You don’t eat enough protein

If you want to look more pumped, you need to pump up the protein. The reason: protein contains amino acids, the compounds that help build and repair muscle tissue. “If you don’t consume enough amino acids it can hinder your muscle growth.

3. You’re a booze man

“It’s fine to enjoy a cold one every once in a while, but throwing back too many inhibits your body’s ability to help muscles recover. How? “When you drink alcohol, the body calls on antioxidants that are typically used for muscle growth to help metabolize the alcohol.”

The fix: If you want all your hard work to pay off, cutting out booze altogether. Not an option? Limit yourself to one evening of indulgence per week and follow each round with a glass of water to slow your pace and reduce the number of drinks you down throughout the evening. Better yet, cut yourself off after three drinks—beers, cocktails, or shots, it doesn’t matter; three’s the magic number. Simply knowing your drink limit ahead of time can help you stay on track with your goals.

4. You’re doing too much cardio

If you recently upped your weekly mileage or started taking a weekly spin class with your girlfriend (no judgment), that could be the reason you’re looking a little on the puny side. “While cardio is great for fat loss, if you do too much of it, it can put your body in a catabolic, or muscle-burning state.

The fix: “If your goals are to increase size and strength, cardio workouts should not dominate your program. “HIIT workouts and easy cardio sessions can be slotted into your program, but your first priority should be fitting in three or four weight training days. If you don’t tend to get too sore between workouts, feel free to add in a cardio session here or there, but not at the expense of your recovery.”

Not only does overtraining up your risk of injury and workout boredom, it can hinder your progress, too. “Many guys think the harder they go, the bigger the gains, and that’s not true. “If you’re not taking time away from the gym, your body doesn’t have time to rebuild itself stronger and bigger than it was before. ”

The fix: Taking one or two days off for every seven days of training.

6. You shun carbs

While nutrient-void sources of carbs (candy, pizza, white bread, etc.) shouldn’t regularly make an appearance in your diet, it’s important to remember that all carbs are not the enemy. In fact, cutting back on carbs too harshly may be the very reason you’re starting to look a bit flabby. “When you’re low on carbs, you’re not giving your muscles the glycogen they need to hit the weights hard. This can affect muscle growth and make you feel weak.

The fix: Keep complex, slow-digesting carbs in your diet plan (oatmeal, Ezekiel bread, whole grains, quinoa, beans, and fruit) and limit the processed starchy junk.

7. You’re dehydrated

“When gaining muscle mass is the goal, it’s common for people to focus on ingesting carbs and proteins. But when it comes to water and adequate hydration, many guys leave their muscles out to dry. Water is crucial for digestion so when you don’t get enough of it, it can negatively impact this process. The result: Your muscles won’t be fed the nutrients they need to grow. “Plus when you’re not adequately hydrated, it’s more difficult to go all out at the gym, which can further impact your results.”

The fix: “Make sure you’re throwing back half of your body weight in ounces of water per day. (That means a 200 pound guy should sip 100 ounces, or 12.5 cups of H20 daily.) “And if you’re thirsty, you’re dehydrated. So even if you’ve already hit your water quota, drink up.

“Your muscles need to be worked at different angles, volumes, and intensities to remain challenged. Working the same muscles, in the same way, can limit your gains.

The fix: Weather you’re an intermediate lifter or more advanced, you’ll likely need to change up your program every six to eight weeks. If you notice that your strength or physical results are starting to plateau, it’s a good time to weave in some new exercises and mix up your rep and weight selections. To challenge yourself further, make sure to include exercises that focus on your areas of weakness, whether that be quad strength or flexibility.”

9. You’re stressed out 24/7

“Stress increases levels of cortisol, the stress hormone that increases appetite and fat storage. It also inhibits the use of glucose by the body’s cells. This can cause muscle proteins to break down, inhibiting muscle growth, according to a study in Medicine and Science in Sports Exercise.

The fix: Pinpoint the stressor in your life and squish it like a bug. “That might mean ditching a high drama girlfriend, asking your boss to decrease your workload, or enrolling in a yoga class.

10. You only train trophy muscles

If you only train what you can flaunt at the beach (i.e. biceps and abs) it won’t help you increase overall mass, warns White. “The legs and back are two of your biggest muscles. If you don’t train them, you’re not tapping into your full muscle growth potential. Plus, only training your trophy muscles can create injury-causing imbalances that could keep you out of the gym long term.”

The fix: Work all areas of your physique in equal amounts—and don’t forget to incorporate forward, backward, and lateral movements, and things like mobility training.

11. You're not wearing the right gym apparel

Stop wearing oversized tee's or shorts in the gym. Find the right apparel that is flattering to your body type and makes you feel good,When you feel like your outfit is on point your workout will be on point. This will motivate you a lot more than you think because you will always love the way you look and that will push you to strive for greatness!

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GIVEAWAY TIME!

By RICARDO FLORES

GIVEAWAY TIME!

Time to give back to our fitness family and get you guys looking right! Join our giveaway on instagram tag all your fitness friends to the recent post for entry! Must be following us of course and that's it! We will be picking 3 yes 3 winners on 8/14/19. Winners will be able to pick 1 crop top from our Cream Collection of there choice! Good Luck and keep on Ruling Your Fitness!

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RULE YOUR FITNESS

By RICARDO FLORES

RULE YOUR FITNESS

Rule your mindset, Rule your fitness. Take control of your life and become the best version of you mentally and physical! Stop waiting around for motivation,time to open up, someone to push you or the worst giving up.. Never do that. Start now! It will take time just like anything and any goal that is worth acheiving. If you can get your mindset right and change your lifestyle then everything else will start changing in a positive way. Join the RULA FIT weight lifting club and rep to the fullest! Let it be known and keep yourself accountable RULE YOUR FITNESS! 

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Ruler State Of Mind

By RICARDO FLORES

Ruler State Of Mind
Rula Fit Ruler State Of Mind cap! A reminder to be in control of your over all state of mindset and happiness. Not to let any type of outside negativity in your life and keep pushing for your goal. Best way to achieve your ulimate best self is to have control your mindset and with that you can do anything such as rule your fitness and become the best version of yourself in literally every aspect in life.

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TAKE FLIGHT SHOULDER BAGS!

By RICARDO FLORES

TAKE FLIGHT SHOULDER BAGS!

Take Flight where ever you need to go with these new Rula Fit shoulder bags! Prefect size to fit all your essentials. In black and dark heather grey, great to match your outfit! 

Mid weight, 6.6 oz/yd2
100% polyester with PU coating
One large main compartment, one external zipped pocket, one internal pocket
Adjustable shoulder strap, YKK zips
One size 7-3/4 x 6-1/4 x 2-1/4"
0.5 gallon capacity

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RULA FIT CREAM COLLECTION DROP

By RICARDO FLORES

RULA FIT CREAM COLLECTION DROP
We have a second summer collection coming for you and your goals! This cream drop will also drop with our summer drippin collection. Check out these crop tops perfect for any summer fun time! Can't go wrong with these pink cream and black colors. Always look your best this summer because you worked for it! We hope you enjoy this collection.

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SUMMER DRIPPIN

By RICARDO FLORES

SUMMER DRIPPIN

Summer is here and so is our summer drippin collection!  Dropping June 21st This collection is inspired what everyone loves..ice cream! We added summer neon flavors to your summer gym outfits so you can stay dripping sweat and ice cream all over yourself after your workouts. 

 

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Free Glute Program Week 2

By RICARDO FLORES

Free Glute Program Week 2

Free Glute Program Week 2- Workout 1 
Barbell Squat- Normal Stance
add weight every set and go back down in pyramid format
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 10 reps
1 set x 12 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Leg Press- Wide Stance
Place feet on very edge of the platform; increase weight each set
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- Smith Machine
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds (one one thousand,
two one thousand, etc)
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Thigh Abductor
sit with back against seat butt lifted slightly, push legs apart with heels
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Press
keep same weight throughout all sets
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Walking Lunges w/ Dumbbells
Keep same weight throughout all sets; hold dumbbells at the sides of your body
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
1 set x 8 reps ( per leg )
Rest between each set is 30-45 seconds.
Curtsey Lunges
you will need a weighted bar and you step back and to the side, like a curtsey
1 set x 10 reps ( per leg)

1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
1 set x 10 reps ( per leg)
Rest between each set is 30-45 seconds.
Single-Leg Leg Curl
start off light weight until you become stronger
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Calf Raises- Sitting
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Cable kick backs burn out on each leg until failure. When you do these make
sure when you kick back you squeeze your booty! Keeping core tight.
Post Workout: Bicycle for 15 minutes, 30 second sprint 45 second rest. Stretch 45 minutes after
workout.
Week 2 - Workout 2
Barbell Squat- Normal Stance
add weight every set, very last set you will need to go down to starting weight
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Barbell Squat- Wide Stance
1 set x 8 reps
1 set x 8 reps
1 set x 8 reps
Rest between each set is 30-45 seconds.
Deadlift- Sumo Stance
Go up in weight each set, last set go to a weight that is comfortable for you to do 15 reps. This stance is wide with
toes pointed somewhat outward. I suggest wearing pants because you may cut leg on barbell.
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.

Glute Kick-Back using prone Leg-Curl Machine
go as heavy as possible keeping a neutral spine
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Rest between each set is 30-45 seconds.
Reverse Hack Squat
Start off light to get rhythm down; add weight each set
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- Smith Machine
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds (one one thousand,
two one thousand, etc) Add weight on each set
1 set x 10 reps
1 set x 8 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Press
add weight each set
1 set x 10 reps
1 set x 8 reps
1 set x 5 reps
Rest between each set is 30-45 seconds.
Calf Raises- Standing
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Wall sit for 5 minutes. if you stop you can only rest for 30-45 seconds.
Post Workout: Stair-master for 8 minutes. Stretch 15 minutes after workout.

 Week 2 - Workout 3
Barbell Squat- Normal Stance
legs shoulder length apart; add weight every set, very last set you will need to go down to starting weight
1 set x 15 reps
1 set x 12 reps
1 set x 10 reps
1 set x 15 reps
Rest between each set is 30-45 seconds.
Single leg Deadlift with Barbell
Start out using smith machine than progress to using free weights
1 set x 8 reps (per leg)
1 set x 8 reps (per leg)

1 set x 8 reps (per leg)
1 set x 8 reps (per leg)
1 set x 15 reps (drop weight; per leg)
Rest between each set is 30-45 seconds.
Reverse Hack Squat
Start off light to get rhythm down; add weight each set
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Single Leg Hack Squat
Keep same weight throughout exercise; one foot forward your back leg is there for support only and at no time
should you be pushing with the back leg
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
1 set x 10 reps ( per leg )
Leg Press
Light weight/keep same weight throughout all sets last set no weight at all
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 20 reps
Rest between each set is 30-45 seconds.
Leg Press Pulses
you will be vertical on platform; pushing on through heels. You will feel this only in your booty; you will need to find
weight that is not too light and not too heavy.
1 set x 20 reps
1 set x 20 reps
1 set x 20 reps
Rest between each set is 30-45 seconds.
Barbell Hip Thrusters- Smith Machine
you will need a bench, place hips underneath bar. Thrust hips up squeeze at top for 3 seconds (one one thousand,
two one thousand, etc) keep same weight
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
1 set x 10 reps
Rest between each set is 30-45 seconds.
Single-Leg Leg Curl
Keep same weight throughout exercise
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps
Rest between each set is 30-45 seconds.
Leg extension
1 set x 12 reps
1 set x 12 reps
1 set x 12 reps

1 set x 12 reps
Rest between each set is 30-45 seconds.
Core Workout:
Plank- 30 sec - rest - 45 sec - rest - 1 min x 3 sets
Leg Raises- 4 sets x 20 reps
Butterfly Kicks- 4 sets x 10 reps per leg
Leg Day Burnout: Cable kick backs burn out on each leg until failure. When you do these make
sure when you kick back you squeeze your booty! Keeping core tight.
Post Workout: Bicycle for 15 minutes, 30 second sprint 45 second rest. Stretch 45 minutes after
workout.
Week 2- HIIT Workout
You will need stopwatch; 5 rounds, 20 seconds on, 15 second rest
- Jab cross front ( right)
- Jab cross front (left)
- Jumping Jacks
- Sumo Squats

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