The Top 5 Reasons Why You Aren't Gaining Muscle
Do you have trouble gaining and maintaining muscle mass?
Have you hit a wall and can't figure out why you are no longer making progress?
If this sounds like you, there's no need to get down on yourself.
These problems are very common and have happened to most people who workout regularly at some point or another.
While it sucks to go through, most muscle building problems are caused by a few very common mistakes that people make that limits their progress and prevents them from building the body they want.
The good news is that once you recognize what mistake you are making, it's almost always a very easy fix to get back on track of maximizing your muscle growth!
The Top 5 Reasons Why You Aren't Gaining Muscle
(And What To Do About Them)
Reason #1 - You're Not Eating Enough Food (& Protein)
How much food you should eat to grow is literally one of the biggest misconceptions around gaining muscle.
Here’s the facts…
If you are eating more calories than you burn each day, then it is IMPOSSIBLE to not gain weight.
While what you are eating may seem like “a lot” to you, in relative terms to someone eating to grow, you could be eating like a bird.
The number one thing you can do in this situation is to start counting your calories.
Know what your TDEE is (AKA your maintenance calories) and eat MORE calories than that number to begin gaining weight.
So, if you aren’t growing, then you probably just aren’t eating enough.
Likewise, a huge mistake lots of people make is not eating enough PROTEIN.
Your muscles are made from protein.
Even if you are consuming enough calories to be in a calorie surplus to gain weight, if you aren’t having at least 1 gram of protein per pound of body weight, then you likely aren’t building and repairing muscle tissue as much as you could be.
A good rule of thumb that typically works well for most individuals is making sure you get 1-1.5 grams of protein per pound bodyweight during a bulking phase.
Begin at your maintenance calories and slowly taper up your calories by 200-300 calories.
Once you stop gaining weight, then taper up your calories again.
Reason #2: Using The Same Weight Every Single Workout
To gain muscle, it is no secret that doing the same thing every single day will eventually lead to plateaus.
Albert Einstein once said, “The definition of insanity is doing the same thing over and over again, but expecting different results”.
This statement couldn’t be more true.
You need to progressively overload your muscles with increased resistance to continue to encourage growth.
If you don’t force your muscles out of their comfort zone, then they will never adapt and grow to compensate for the increased workload you are exerting on them.
You should ALWAYS be trying to add more weight here and there, even if it’s only a little bit, as it is great gauge of how much muscle you are gaining and how fast you are gaining it.
Reason #3: Not Training Hard Or Not Training Enough
A lot of guys complain about not making fast enough progress in the gym but then admit that they are only training 2 or 3 times per week…
Or that when they do train they are are doing piss poor workouts consisting of some pushups and pull ups and that’s it.
Most people’s workouts are simply unacceptable for gaining massive amounts of muscle.
You should be hitting the gym at least 4-5x per week, adequately training each body part, and getting a skin tearing pump every time you go.
You don’t need to spend 2 hour a day in the gym, hell, you don’t even need to spend more than 1 hour per day in the gym.
But you NEED to push yourself in the gym!
You go to the gym, you give it your all, and you get out. It’s as simple as that.
Reason #4: Not Being Consistent
The biggest killer of progress, and the biggest factor in the success of those with jaw dropping physiques is consistency.
Anybody can have a perfect day or week of dieting and training. But it isn’t the weekend warriors that have the physiques of greek gods.
Building an amazing physique takes a long time and it takes consistent effort.
It’s the guys who follow a solid diet/training routine for weeks and weeks on end that actually make significant progress and that will continue to do so far into the future.
It’s all about changing your perspective and strapping yourself in for the long haul.
Once you implement a lifestyle filled with proper nutrition and training and just stick with that program for months—you will be amazed at how different you are a mere 6 months later.
Follow it for years, and that’s where insane physiques and huge strides in athletic performance are truly made.
Reason #5: Using Improper Form
One of the biggest mistakes that results in lacking muscle growth is improper form.
The most common form mistake being not stretching and contracting the target muscle.
It is all too common, especially during heavy lifts, for guys to just chuck the weights up and down but not actually focus on the muscle group they are training. Instead they focus on using every ounce of willpower to just get the weight up and down without killing themselves.
While this is a big ego booster, it’s not a big muscle building booster.
Which of these two exercises do you think will work your chest better?
- Putting 3 plates on the bench press and struggling your way through a couple shaky, difficult reps
- Putting 2 plates on the bench press and continuously doing slow, controlled, reps where you contract and flex your chest at the top of each rep
It’s the second exercise.
The name of the game isn’t to throw some astronomical weight in the air as many times as you can (unless you are a power lifter).
The name of the game is to stimulate maximum muscle growth and to do that you need to use proper form.
You need to focus intensely on FULLY stretching and contracting the living hell out of your target muscle group during each and every single rep.
If you haven’t been doing this, then by simply switching your training from lifting the heaviest weight possible to fully stretching & contracting your target muscle during each rep, (even if you have to lower the weight) you will begin to see some MASSIVE gains in muscle size in a very short time frame.
Fixing any of these 5 mistakes will go a HUGE way toward helping you maximizing your muscle gain if you feel like you've hit a wall lately.
However training harder and training smarter are not the only two things that you can do to boost the amount of muscle that you put on.
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That means that testosterone CAUSES muscular growth.
More testosterone = more muscles.
Simple as that.
When you take Vitality, it works to ramp up your NATURAL testosterone production---helping you building bigger & stronger muscles, faster.
That isn't to say that Vitality will do all of the work for you...
You still need to eat right & workout regularly.
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