You have been serious about hitting the weights, you train hard, try your best to eat healthy, but after months fly by, you step on the scale and never gain a pound, you ask yourself, ‘why can’t I gain muscle mass?
It can be discouraging but first you will need to take a look at some ways that can help you with increasing the muscle size that you are looking for. Without these avenues to follow, it can be difficult to add the extra muscle weight, no matter how hard you are hitting the weights.
No doubt, it will take a lot of hard work and dedication to develop muscle and give your body an overall change in musculature structure and body fat percentage.
To make these changes, it not only takes a lot of hard work and dedication in the gym, but it will also take dedication to eating the right kind of diet that will give you the transformation that you are seeking.
Today we are going to take a look at some possibilities that you might have been overlooking if you are having a difficult time building muscle and adding size to your overall frame and muscular structure.
Are you eating enough of the right kinds of food?
You can be dedicated to your weight training, hit the gym five or six days a week and train heavy, but if you are not eating enough of the right kinds of food, it will be very difficult to build muscle and add muscle weight, even if possible at all.
There are many types of diets that people follow, and this all basically comes down to what you believe works best, or personally works best for you. Typically the type of diet that I approach is one that includes quality protein such as chicken, fish and tuna.
A good structured diet will also include fresh fruits and vegetables for added energy to get you through your punishing workouts. (link supplied by Ironwolf)
When you are not eating enough, and of the right types of food in your diet, it will be nearly impossible to build the muscular physique that you are putting your hard work and dedication into developing.
In order to determine how much is enough when it comes to feeding yourself the proper nutrition to build muscle, next I will go into detail on how to explain this through creating a caloric surplus.
Are you creating a caloric surplus?
Creating a caloric surplus can be time-consuming measuring our calories and weighing your food portions, but if you are not spending the time it takes to gather the information that you need to calculate exactly how many calories you need a day to first of all maintain your body weight, it will be difficult to know exactly where you stand when it comes to how much food and calories you are ingesting every day.
First of all, it is necessary to know exactly how many calories a day you will need to maintain your body weight.
You can find this our by clicking on this link which will take you to a calorie counter where you can give your age, body weight and activity level to determine exactly how many calories you will need a day to maintain your body weight.
Once you have determined how many calories it is that you will need to maintain your body weight, then you will need to add on roughly an additional 300 to 400 calories per day over that in order to have enough calories in your daily consumption to build muscle.
There are other things that you may need to take into consideration, such as your body type. There are three different body types which can greatly affect your outcome when it comes to building muscle.
An ectomorph is someone who has a naturally small boned body structure that might have a little more difficult time trying to add muscle to their frame because they are naturally skinny and have a hard time putting on weight and will need to consume more calories than someone who has a naturally larger body structure.
An endomorph is someone who has a naturally larger body structure, larger bone structure and overall larger body frame. This type of person has a natural tendency to put body weight on much easier than an ectomorph, and a lot of their food reserves can become stored as fat cells.
A mesomorph is someone who has the perfect body type for building muscle and has the best physical structure and ability to consume calories that are absorbed better for building muscle.
A mesomorph is someone who doesn’t need to pound down the food in order to gain weight, and is someone that doesn’t need to be leery of every little thing they eat is going to add an excessive amount of weight on like and an endomorph would.
Once you have determined precisely how many calories you will need a day to maintain your body weight by using the calorie calculator, you will need to adjust your calorie consumption according to your body type so that you are ingesting enough calories to build muscle without putting on excess fat.
If you fall into the category of a mesomorph, you will likely need to add 300 calories per day to what it takes to maintain your body weight. If you are an ectomorph, you will need to adjust your caloric consumption higher, and this may be something that you will need to play around with until you can determine how many calories you will need a day to build muscle.
If you fall into the category of an endomorph, once you have determined precisely how many calories a day you will need to maintain your body weight, you might want to start our smaller by adding only an additional 100 calories to what you will need per day to maintain your weight.
After you have given yourself at least 1 month if not 2 months, and you still have not noticed any difference, you might want to boost your calorie consumption up by another 100 calories, enough where it can give you the calories you need to build muscle with a solid weight training program, but not too many where you are putting too much fat on your frame.
Are you training frequently enough?
The concept behind building muscle is to overload your muscle, give your muscles an adequate amount of rest, typically 72 hours, once your muscles have fully recovered, repeat the cycle.
Many people that are experiencing a lack of progress when building muscle are only working in each muscle group once per week. In order to achieve maximal gains in your weight training, you will need to train each body part twice per week.
A training partner can give you an added boost
At times it can be frustrating working our on your own and not having anyone to give you the backing that you need to achieve maximal results. There is no need to go It alone.
Especially at a time like this with the covid 19 pandemic going on, many people who once use to go to a gym to work our are training at home, and this can make it especially difficult for them to get the added boost they need from having someone to spot them in a heavy lift, or overall motivation that one can receive from having a training partner.
When you are having a difficult time building muscle, one thing that can greatly benefit you is having a training partner. This doesn’t need to be a professional trainer, it can simply be someone that has similar interests as you and enjoys working our.
A training partner can give you the added motivation to train harder and to push each exercise to failure. Many times when we pick up a weight and begin to rep out, we often stop one or two reps short of failure which can be greatly affecting our progress.
To efficiently build muscle, we need to overload the muscle to a point of exertion for the purpose of breaking down muscle tissue. Once the muscle tissue is broken down, then we need to give our muscles a break for 72 hours, or 3 days for them to properly heal which is when the muscles are doing their actual growing.
Once the muscle tissue has mended, then you will need to start back at the beginning of the process again on breaking the muscle tissue down. This requires overloading your muscles on a regular basis of two times per week.
Once you are ready to work on overloading your muscles, this doesn’t mean that you are necessarily going to be piling on the weights and seeing how much you can lift with only a range of one or two reps per set.
More specifically, when talking about overloading your muscles, I am speaking in terms of going to complete failure with whatever weight you are using for an exercise.
For example, if you are doing the barbell curls with 80 lb and your maximum repetitions is 12 reps with that weight, but you are only doing 10 reps, then you are not lifting to your full potential.
When you are not lifting to your full potential, it will be difficult to put muscle on when you are cutting your sets short. This is why it’s necessary to push to the point of failure with each set you do.
The best way that I have found to push yourself to the full point of failure and beyond is by having a training partner that will give you the added incentive and motivation to push you beyond what you can normally do on your own.
Sometimes the best thing to do is to find someone such as a friend that has similar interests as you and enjoys working out, this way you can have somebody that you know and trust to workout with and will give you the added boost to your training and your spirit which will go a long way when it comes to seeing results in the gym or in your own home if that’s where you prefer to do your weight training.
Another place where many people are lacking that are not seeing the results they are looking for when it comes to building muscle or sculpturing a great physique is they are not setting proper goals for themselves.
In order to achieve anything great in life, it is necessary to create goals for yourself. Goals can be small or large, they can be for the short-term or long-term such as one year, 5 years or even 10 years.
Without creating goals it will be difficult to reach your destination when you have not actually determined a destination that you plan to reach.
I have written about the subject of creating goals for your training in the past and you can simply click on this link to check out ideas on how to create training goals for yourself for the short-term and long-term.
Many times if we are not seeing the results that we are looking for, it can be a good idea to take a step back and look at the bigger picture. Often when we set our to accomplish a goal, we are only looking at one part of the aspect that it takes to satisfy that goal when oftentimes it takes several aspects.
Generally speaking, when you see someone that looks like they have put a lot of work into their body, they get passed off as being someone who spends a lot of time in the gym.
True, to build an impressive physique does take plenty of time and dedication weight training, but there is a lot more behind the scenes that is required in order to obtain an impressive physique, and that is eating enough of proper kinds of food, sleep, setting goals, training hard and being true to yourself.
I hope that this post has found you well and has given you some extra knowledge and tools that you can use to improve upon your training.
Along with all the key points that I have touched on in this post, it can also be a good idea to give your diet a proper supplementation plan which can also help you with seeing the results that you are training for.
To get a good idea of a supplement that can help you with increasing your muscle size and give you an adequate amount of protein to build muscle, you can check our one of my reviews on protein supplementation by simply clicking on this link supplied here.
If you have any questions or concerns, please feel free to leave a comment in the box below and I will be happy to get back to you as soon as possible.