Building muscle is a difficult thing to do. Doing a hundred bicep curls a day is just not going to get you the massive, ripped body that you have always dreamed of. If you are working out hard on a daily basis with little to no results, these are some things that you might be doing wrong.
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1) Not eating enough
Getting big, bulky muscles is the result of lifting hard and eating lots. The two most important things to look for in food are total calories and protein content. When it comes to eating, not all foods are the same. You can’t just binge on several bags of potato chips and boxes of ice cream every day to gain lean, hard muscles. All you would be doing is adding a ton of fat to your body. Much of your diet should come from high-caloric foods that contain lots of quality protein.
To build muscle, you need to eat more than what it takes to maintain your current bodyweight. Increasing the daily intake by 500 calories is a good way to start. This way, you will get enough calories to build muscle without adding too much fat. As far as protein goes, lean meats like chicken breast and turkey breast, eggs, nuts, fish, and lowfat dairy foods are all good sources. Since your main goal is to gain weight and build muscle, you can afford to eat less healthy foods once in a while as long as they are high in calories and protein.
2) Not sleeping enough for muscles to build up
Muscles need rest to grow. Period. When you lift weights, the microscopic muscle fibers tear. Sleeping allows them to regrow bigger and stronger than before so you can handle more weight. That is how the body adapts to physical stress. Shoot for 8 hours of deep sleep each night for maximum gains.
3) Not lifting heavy enough
To stimulate the muscle fibers to the highest degree, you should be lifting weights that are very challenging for you. This means not being able to do more than 6-10 reps in a single set. If you can do more, it is too light. Increase the weight to put more stress on your muscles and grow like a tree. Try adding 5 to 10 pounds to every exercise for each new workout.
4) Doing too much cardio
While many people worry about gaining fat during bulking, it is only natural and can’t be avoided. It comes down to the simple fact that excess calories equals storage of fat. The types of foods you eat and types of exercises you do can greatly limit that fat gain. While cardio can help to keep the fat off, performing too much is detrimental to muscle building. Not only can it tire you out making lifting sessions less productive, cardio can even burn away your muscle if done in excess.
5) Focusing on the wrong exercises
To build muscle mass fast, you should be focusing on compound lifts. These are the exercises that stimulate many muscles groups at once as opposed to just a single one. You get more bang for your buck with compound exercises. The best compound lifts are squats, deadlifts, bench presses, and rows. Don’t waste your time on bicep curls until you already have the size that you desire.