Why aren’t I building muscle? This is the question asked by many people when they see others adding size while they do not. There are several reasons this can happen, but there’s one thing you’re probably doing wrong if it has been going on for more than one week and that’s overtraining your muscles. Let’s get into why overtraining can keep you from building muscle as fast as possible. Then we’ll go over what you can do to ensure this doesn’t happen to you!
Stop Pushing For Huge Gains
If you’re not seeing the muscle gains you want, it might be because you’re pushing too hard for huge gains. Instead of trying to go from 0 to 60 in record time, focus on slow and steady progress. Gradually increase the weight you’re lifting, the number of reps you’re doing, and the amount of time you’re working out. This will help your body adapt to the new stressors and avoid injury.
Don’t Follow Dumb Workout Programs
If you’re not seeing results from your workout routine, it’s probably because you’re not following a smart program. A lot of so-called experts will give you bad advice, telling you to do things that don’t work or are actually harmful. Here are some of the most common mistakes people make when trying to build muscle
Use Supplements Wisely
You’ve been lifting weights for a while now, but you’re not seeing the muscle gains you want. What gives? The answer might be simpler than you think: you’re not using supplements wisely.
Get Enough Calories From Good Sources
You need to be in a calorie surplus to build muscle. This means you’re eating more calories than you’re burning. A lot of people think they can just eat whatever they want as long as they’re in a calorie surplus, but that’s not the case. You need to make sure you’re getting enough calories from good sources. Protein is essential for muscle growth, so make sure you’re getting enough lean protein. Good sources of protein include chicken, fish, lean beef, tofu, and eggs. You also need to make sure you’re getting enough healthy fats. Good sources of healthy fats include avocados, olive oil, nuts, and seeds. Last but not least, you need to make sure you’re getting enough carbs.
Sleep More Than Six Hours
You might be working out hard, eating all the right foods, and taking supplements, but if you’re not getting enough sleep, you won’t see results. Here’s why: when you sleep, your body releases human growth hormone (HGH), which helps repair muscle tissue. Not only that, but during deep sleep, your body produces testosterone, another key hormone for building muscle. So if you’re not getting enough shut-eye, you’re short-changing your gains.
Eat Less Of These Foods
If you’re not eating enough protein, you’re not going to build muscle. It’s that simple. Most people need 0.36 grams per pound of body weight (so if you weigh 160 pounds, you need 58 grams of protein per day). Good sources of protein include lean meats, poultry, fish, eggs, low-fat dairy, and soy products.
Drink Enough Water
If you’re not drinking enough water, you’re not going to build muscle. It’s that simple. When you don’t drink enough water, your body can’t function properly. You’ll be more likely to experience fatigue, muscle cramps, and even injuries.
