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Five Main Reasons You Aren’t Gaining Muscle

It’s easy to get frustrated when you aren’t seeing the gains that you would like to. Trying to maintain a balance of eating the right foods, doing the right exercises, and recovering adequately in between sessions makes it difficult to achieve the kind of gains you want. This sometimes prompts people to look for shortcuts. Adding mass is a gradual process; the best results are achieved with consistency. If you’re looking for a quick fix, you’re likely to get frustrated.

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To help you see the best results by remaining steadfast in your routine and ensure you’re taking the right steps to make the most gains, the five most common mistakes guys make in the bodybuilding process are highlighted here.

1. Training Overload

If lifting helps you build muscle, then the more you lift, the better, right? Wrong. Lifting weights for hours at a time is beneficial up to a certain point; then, it becomes counterproductive. After an hour or so of intense lifting, your body begins to release stress patients are much more likely to suffer to building muscle. Rather than spending long hours in the weight room, simplify your program and make it more efficient by removing needless exercises so that you can get more done in less time. For most guys, 45 minutes of actual lifting time should be plenty to get in a great workout. That’s approximately around 6-8 different exercises in your routine. Instead of trying a different variation of bicep curls, master the basics and load them up. Dedicate the rest of the time to a proper warm-up and detailed cool-down to complete your routine.

2. Caloric Deficiency

Nutrition is a big question mark for any guy trying to pack on some size. There’s a constant fight between quantity and quality. Some guys are afraid of adding additional fat while packing on mass so they might end up not eating enough calories to see the desired gains. If you eat enough, you will see results. However, eating a lot is based on perception. To gain mass, guys should be eating enough calories to cause the number on the scale to go up. But – what you eat matters. The bulk of your diet should consist of quality sources of protein, vegetables, fruits, and carbohydrates. In which case you can afford occasional cheat meals and high-calorie splurges to spur gains and avoid plateaus in weight gain.

3. Harder-is-Better Mentality

HIT (High-Intensity Training) classes made the notion “harder is better” very popular by packing total-body exercises together in a circuit-style fashion that leave most lifters exhausted and drained for hours after a workout. For weight loss and general fitness, this approach has its benefits but it won’t get you anywhere with muscle gain. In fact, you might even lose muscle. Most classes are intended for weight loss because most people need and want to lose weight. If it’s hard for you to gain and maintain lean muscle, think heavy resistance and an impressive amount of food. Focus on lifting heavy in the gym rather than running through a tortuous circuit.

4. Lack of Patience

Most guys who are trying to build muscle want to see results immediately and so hit the gym seven consecutive days. This kind of dedication is great and may eventually pay off later, but it’s not very useful for hard gainers looking to build muscle. One of the biggest mistakes a guy can make is getting frustrated with their progress early on. Getting ripped is a slow and arduous process – that’s why it gains so much respect. Don’t expect muscle mass to come easily. Track your results from each workout and look for small improvements each week. Adding five pounds to your bench press may seem like a small amount. But, if you add five pounds every few workouts, you’ll see amazing results down the road. Focus on being consistent rather than looking for shortcuts. Slow and steady wins the race, remember?

5. Poor Recovery Plans

Too many guys don’t realize that lifting is actually a catabolic activity – meaning it breaks down muscle fibers rather than building them up. Lifting serves as a stimulus to build more muscle during recovery bouts between sessions. Basically, what you do between your workouts impacts your overall progress more than the actual time you spend in the gym. Poor nutrition and improper sleep patterns can sabotage the best workout plan. Don’t obsess over your workout details, stick with a basic plan that works. Focus the rest of your energy on all of the factors that occur between gym visits.

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