8 Reasons You Aren’t Gaining Muscle
Are you trying to gain muscle mass yet not getting any real, noticeable results? If this is the case, you’re probably doing something wrong in terms of nutrition, workouts, and so forth. Keep reading to learn some of the most widespread errors that can keep you from getting a ripped, muscular physique.
Error #1: You’re working out too much.
This might sound kind of absurd since weight training is one of the main components that develop muscle mass. However, too much of anything good can be bad, right? The fact is that there is something very real known as overtraining that causes catabolism. Catabolism is a process that diminishes muscle.
How much weight training is too much you ask? In most cases, working out more than five days each week would be considered overtraining. Furthermore, any one training session that lasts longer than about an hour would be pushing it so to speak. In order to help prevent this, it would be a good idea to keep track of how many days you work out each week on a calendar or notepad. It would also be a good idea to bring an alarm or timer to the gym.
Error #2: You’re sleeping and/or resting too little.
Having an adequate amount of sleep and rest allows you to perform better both mentally and physically. Do you really think you’re going to feel like working out when you’re tired? Probably not and if you do, you’re more than likely not going to put in as much of an effort in the gym.
Approximately seven hours of sleep each night is necessary for the recovery and development of muscle mass. Anything less can result in little to no growth and something called muscle fatigue which can result in injury. What’s more is that resting around a minute or two in between sets is important in order to prevent fatigue too.
Error #3: You’re doing cardiovascular exercise too often.
In addition to building muscle mass, many people want to lose fat, which is why they often turn to cardio, such as the elliptical. However, doing it continuously for a half hour or more can do more harm than good when it comes to your muscles. The fact is that cardio just doesn’t cut it when it comes to overloading them, which is necessary for their development.
The bottom line is that cardio isn’t really necessary for building muscle and losing fat. Yes, it can effectively burn fat, but why make it a priority if it will set you back when building muscle? Instead, just focus on weight training (with limited cardio if absolutely needed). Did you know it’s great for burning fat too?
Error #4: You don’t have a good workout buddy.
A workout buddy isn’t completely necessary, but a good one can definitely help in terms of motivation and so forth. On the other hand, a bad one can set you back by distracting you or by giving you the wrong advice. So when choosing a workout buddy, look for one that is motivated, knowledgeable and goal orientated (with similar goals to you). Also, it’s recommended that he or she be at the same fitness level as you so that the playing field is even so to speak.
Error #5: You cut out carbohydrates.
Carbs tend to have a bad reputation because many people associate them with weight gain and fat. However, they aren’t all bad. When consumed with protein, they can aid in the development of muscle mass. Specifically, complex carbs can help the body take in extra protein, which is needed for such development. Examples of complex carbs are fruit and brown rice while examples of protein are whey powder and salmon. So you could make a protein fruit smoothie or brown rice with salmon as a post workout meal that promotes muscle gains.
Error #6: Your diet doesn’t include an adequate amount of protein.
As stated in the previous point, protein is needed for muscle mass development. In fact, it’s one of the most important factors being mentioned in this post so take note. The amount needed will depend on how much you weigh. For every kilogram of weight, you should consume approximately 0.7 grams of protein. To turn pounds in to kilograms, divide the former with 2.2. For example, an individual that weighs 175 pounds would be 79.5 kilograms, which would mean that he or she should be consuming around 56 grams of protein on a daily basis. On a final note about protein, one of the best times to consume it in order to promote muscle is within about an hour after weight training.
Error #7: You lack consistency.
When trying to build muscle, it’s important that you adhere to your weight training schedule and diet. Taking shortcuts or skipping out on a training session will never help you build the muscle that you want. So find a legitimate, proven plan and stick with it…don’t give up!
Error #8: Your nutrition plan doesn’t include supplementation.
As you more than likely know, two key components for building muscle are weight training and a healthy, balanced diet. A third important component that should complement these two is supplementation. Bodybuilding supplements can help build muscle in a variety of ways. For one, they can give you more energy or stamina, which will help you get through those tough, muscle building workout routines. Secondly, they can enhance muscle and strength by promoting the production of red blood cells, protein synthesis, and so forth.
If you’re trying to build muscle mass yet not really making any gains, don’t get discouraged. You’re more than likely just doing something wrong, such as the errors mentioned in this post. So identify the problem or problems and take the necessary steps in order to correct them. You’ll be on your way to a shredded, muscular physique before you know it!
Have you been making any of the errors mentioned in this post? If so, which ones? Write your comment below!