Manual Calorie Calculations:
There’s no doubt that building a significant amount of muscle takes a lot of work and dedication. But there’s nothing more frustrating than trying to build muscle, putting your time in at the gym, and still not seeing any return on your efforts.
If you feel like you can’t gain muscle no matter what you do and can’t gain weight even though you’re trying your very best, here are 3 tips to help you right away…
First, increase your workout intensity. Many people ask me “why can’t I build muscle“, but the simple truth is that they really aren’t pushing themselves hard in the gym. Muscles grow by adapting to stress, and if you aren’t challenging yourself in the gym by training near or all the way to your maximum capacity, you’re completely wasting your time. If you’re not building muscle right now, examine your training intensity and be honest with yourself.
Secondly, put your focus on getting stronger. The law of progressive overload is at the very heart of your entire workout plan, and if you aren’t adding weight to the bar over time, you won’t be gaining any reasonable muscle either. Can’t get bigger? Focus on getting stronger and the size gains will follow with it.
Thirdly, increase your calorie intake. Without a daily calorie surplus, your muscles simply won’t have the raw materials needed to facilitate growth. People ask me “why can’t I gain weight” all the time, and the simple truth is that they aren’t eating enough, period. If you can’t gain weight, it means your calorie level is too low. This is especially important for the naturally skinny hardgainer. If you’re an ectomorph with a fast metabolism, this is something to pay extra close attention to.
So, if you’ve hit a bodybuilding plateau and can’t build muscle despite the effort you’re putting in, give these 3 tips a try and I guarantee you’ll be on the right track.