Ok you clicked on this article for a reason. It’s the muscles you want and you feel like you are stuck between a rock and a hard place. Don’t worry because we will tackle the problems together and get through this. I will explain 10 reasons why you are not building muscle and how to fix your dilemma.
Let’s get started!
You are not doing Compound exercises
You probably heard it time and time again. Compound exercises are needed to build muscle but you are still doing isolated exercises… all the time. Stop the nonsense and get to work in the gym. Compound exercises like shoulder presses, bench presses, squats, dead lifts etc etc etc will help you build muscle. So if compound exercises are not in your weight lifting program then you need to fix that.
Not eating enough protein
Most guys eat junk and expect to see muscle gains. Protein and a lot of it is needed to build muscle. When making food in your home or eating out you should be looking at food a certain way. Protein should be in every meal and not left out of your diet. Protein, such as grilled chicken, skirt steak, salmon and tuna are great sources to get accustom to in your lifestyle.
Not pushing yourself in the gym
I see too much guys talking or texting on the phone let alone bullshitting in the gym. When you step foot in the gym it should mean business! That means get to work and push yourself to the limit. Consistent progress is needed to see the muscle gains you want. Put the phone away unless you are using it to write down the weight used on each exercise done. Stop fooling around and take your gym visit seriously.
Not resting enough
Stop going to the gym and lifting weights everyday. Your body needs to rest in order for it to grow. If you workout the same muscles each day they won’t grow to there full potential. Muscles do the growing when they are at rest. Take a day off between each weight lifting session and I am sure you will see better results.
If you are partying every night or just not putting in the right amount of shut eye then your gains will suffer. Like I said before, you need your body to rest in order for it to grow. Good Sleep is one of the most important factors to building muscle and losing fat. 7-9 hours of high quality sleep is key in order for you to live a healthy life. Combining rest with good sleep each and every night will help you in the muscle building compartment.
No Mind to body connection
Just going through the motions of lifting weights will only get you so far. You must feel it working! Your mind should be concentrating on the muscle worked out on. Major focus or lack of it may be holding you back when it comes to building muscle. In order to break through muscle building plateaus you need to feel the burn. I have seen a ton of guys at the gym just lifting any ol weight and not focusing on what they are actually doing. They think if they just lift weights they will see gains. True but those gains will come to a quick halt if your mind is not on the prize.
You can lift all the weight in the world but if your form is incorrect then that can be the main factor when it comes to lacking in muscle gains. Also bad form will cause other bad habits along with injuries. If you get injured you won’t be able to lift to your full capacity. Learn the right form for each exercise you perform and make sure you are working out the muscle you intend to be working out on.
Your too Impatient
Relax. Take a breathe. Rome wasn’t built in a day and so wasn’t your body. Muscle gains will come if you are doing all the right things in the gym along with good nutrition. Most guys want that instant gratification but building muscle doesn’t work like that. If you are lucky, a pound or two of muscle a month will be gained. Don’t take fitness too serious. Just correct all these mistakes I labeled in this article and be impatient.
Too much cardio
It could be possible that you are on the damn treadmill too much. If you have a lot of fat to lose I understand but if not take it easy on the cardio. Dial any sort of cardio back for the time you want to build muscle. I am against the full leaning bulking phases that many bodybuilders do but slow down with cardio to build more muscle faster. Also do the right cardio which could be high intensity interval training (HIIT). And when doing HIIT make sure you sip on Branched chained amino acids (BCAA) so you don’t lose any of your hard earned muscles.
Not eating enough
You must be eating a full array of foods which includes protein, fats and carbohydrates. The healthy ones of course. If you are eating like a bird then you will look like a bird. I said earlier that protein is needed to build muscle but carbs are very important as well. Make sure you are taking in enough calories so you can build muscle the fastest way possible. Correct some or all of these mistakes you are making and I am sure you will see gains in no time.