Have you been hitting the gym regularly, smashed through your objectives and really knuckled down yet not been able to put on some muscle?
Today we will look at the reasons why you might not be building the muscle you are aiming for.
Let’s look at four key factors that can decide whether you stay skinny or begin to build muscle. It’s not too hard once you get into it.
Are you on the right Diet?
When you are looking to build muscle, it is time to ditch the three meals a day regime. Instead you should be aiming to eat whole foods six times a day.
How you can achieve this is to split up your larger meals and eat around every three hours. Aside from being good for your metabolism, your body will actually use what you eat instead of storing it as fat.
The six meals you eat per day should be made up of complex carbohydrates and protein. Aim for at least 30 grams of protein per meal. Examples of high protein foods are: –
- Lean Meat.
- Egg Whites
As mentioned above you also need complex carbohydrates and these can be found in: –
- Brown Bread.
- Brown Rice.
You should avoid foods that are high in salt and sugar.
Should you use supplements?
If you are in a position where you can afford to by supplements, you should consider using them. You should consider using Creatine, carbs and protein supplements. Whey protein supplements are the fastest known way to get high quality protein delivered straight to your muscles.
Shakes are particularly effective after a workout as your body will be wanting protein to allow for muscle regrowth.
There are three times you should be taking supplements, first thing in the morning, after you have worked out and before you go to bed. If your diet is good then you shouldn’t require supplements at any other time.
Remember that you should use supplements to replace meals as at the end of the day, as the name suggests they are supplements and not replacements.
TIP: You should also take a look at the Marine Muscle Review on this site for some supplements to help you with your workouts.
Is your training right?
One of the biggest mistakes new lifters make is to think that more workouts means they will get bigger. This isn’t quite true. There are two things to remember here when talking about weight training, quality is better than quantity and compound exercises are the king of muscle building. Compound exercises require the movement of at least two joints.
Big compound exercises are the squat, bench press, seated row and wide grip pull up. These use many more muscle fibers in order to move the weight which means more muscle groups are worked. Because these exercises are more challenging, the potential for muscle growth increases.
Aim to carry out three compound exercises to every single isolation exercise. For example you back/biceps workout might be made up of wide grip pull ups, bent over row, seated row and standing bicep curl.
You may be thinking this is not enough of a workout for your biceps but your biceps will be worked heavily and the bicep curl just finishes them off. The length of a training session should be around the one hour mark and you should consider training one muscle group per week. This means a split routine should be three days a week.
Most professional body builders train for four days a week. The important thing here to remember is that it is the quality of the workout rather than the quantity.
Do you get enough rest and recovery time?
When working out you are not building muscles, instead you are breaking them down. The reason you look pumped when at the gym is because the muscle tissue is swollen and damaged.
Muscles grow when you are resting. If you don’t have any rest then how can your muscles grow? The advice here is to take it easy when you are not working out. Loosen up on the cardio and make sure you are getting a good nights sleep. Sleep is an important time for your body to build muscle.
Eating before bed is good because your body has the fuel needed to repair muscle whilst you sleep. Sounds simple right? Follow the steps above to work towards your goals.