The Main Reasons Why You're Not Building Muscle

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Have you ever pondered this question? Have you been coming to the gym regularly for months and haven't gained any significant weight? Assuming you addressed yes to any of these inquiries, it's an ideal opportunity to make a stride back and make a few plans.

Muscle growth isn't a complex process. Four key factors will influence whether you grow muscle or stay slim. 

You must answer the following four questions:

Is my diet designed to help me gain muscle?


It's past time to forsake the "three meals a day" mentality. You must feed your body six times a day with nutritious meals if you want to acquire (or lose) weight. It requires dividing large meals into smaller amounts and eating every three to four hours or more. It's not only good for your metabolism, but it also means your body will use the food instead of storing it as fat. Complex carbohydrates and protein should make up most of your six daily meals.

Protein should be at least 30 grams at every meal. Protein-rich foods include lean meat, chicken, fish, egg whites, cheese, and milk products. Complex carbohydrates are abundant in brown rice, brown bread, and potatoes.

Is taking vitamins vital, and when should I take them?


If you can afford it, you should take supplements. The three essential items to consider are protein, carbs, and creatine. The fastest approach to get quality protein into your muscles is to use whey protein supplements. It makes protein drinks especially beneficial after a workout when your body demands protein for muscle recovery. You should take supplements three times a day. Do it first thing in the morning after your workout and before bed.


You shouldn't require accessories at any other time if your diet is up to par. You should not use supplements to substitute meals. Meal replacements are not what supplements are for.

Is it possible that I'm training hard but not smart?


The most common blunder made by rookie lifters is believing that the more they train out, the bigger they will become. This training could not be more untrue! There are two essential guidelines to remember when it comes to weight training. First and foremost, quality trumps quantity. On the other hand, compound workouts are the lords of muscle growth.

In general, you should follow one isolation exercise with three compound exercises. Wide grip pull-ups, seated row, bent over row, and standing bicep curl, for example, could all be included in your back/biceps routine. You may believe that this is insufficient for your biceps. Wrong. The bicep curl is merely the finishing touch to all of these workouts, which work your biceps hard. Any training session should be limited to one hour. Once a week, you must work out one muscle group. As a result, only three times per week should a split regimen be used.

In truth, most professional bodybuilders workout merely four times each week. It's memorable's vital that it's about quality, not amount.

Do I have enough time to rest and recover?


You're not growing muscle; instead, you're tearing it down. Because your muscle mass is swollen and injured, you appear "pumped" in the gym. When you're resting, your muscles expand. In other words, if you do not get enough rest, you will not get enough muscle development.

So, while you're not working out, take it easy. Reduce the amount of cardio you do. Also, ensure you get enough rest. Sleep is the most critical period for the body to create muscle. That's why it's crucial to eat before bed so that your body has the energy it needs to rebuild strength while you sleep.

Isn't it simple?


So, despite what you read in publications or on the internet about muscle growth, it's straightforward. You will grow muscle if you follow the four steps outlined in this article. 

I'm available HERE if you have any questions.

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