Do you find yourself constantly in the gym and lifting weights but not seeing any notable results?
Like you, I have been in this position and felt I was different and unable to add any definitive muscle mass. The guys around me were huge and made it look so easy…
But muscle building is like any other art form, it takes time and patience. However, you don’t need to be a slave to the process you just need to keep in mind a few good habits that will see continuous development.
Now this article is not to advise you on how to become a body builder or win the next My Olympia, this is for those that want to develop a good physique and be confident taking their top off in public.
Most people don’t train with enough intensity. They generally stop short of promoting any type of challenge to their muscles. Development comes from continually challenging and progressing (progressive overload). It could be going for one more rep or challenging that next load. Ask yourself next time you train:
Did I get the most out of that last set?
Training muscle groups only once per week is simply not enough for most of us. We simply don’t cause enough stimulation to promote enough muscle growth. An old school way of training could look like the following:
Monday – Chest & triceps
Wednesday – Legs & abs
Friday – Back and biceps
A better way would be to hit each muscle group 2-3 times per week. For this reason, I am a huge fan of full body training as this allows muscle groups to be hit multiple times per week.
Eating enough to build:
If you are a relatively skinny guy that struggles to add any appreciable muscle mass, then there is a big chance this is down to not eating enough. To promote muscle growth, you need to eat. You can’t build something out of nothing.
A good starting point is taking your bodyweight in pounds and times it by 18.
Example: 130lbs x 18 = 2,340 calories per day
Mixing big compound movements with isolation movements:
Big compound movements such as squats, bench press and rows/pull ups are a great way to build some solid strength and recruit and build some quality tissue. However, using these in isolation i.e. with no focus on individual muscles can create imbalances and lagging areas in your visual development.
Incorporating isolation work for specific areas such as arms or shoulders will help develop areas that you feel need the work.
To further progress your muscle development check out my next article in this series
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