Building significant amounts of muscle mass is a difficult venture regardless of your background and ability. Add in any number of different variables and sometimes it can feel downright impossible.
Luckily, this guide is here to help. We’re going to take a look at some specific variables that you may be overlooking and attempt to help you build the muscle you want. Let’s take a look and see if maybe one of these is your roadblock.
1. Have a Clear Plan of Action
Even if you’ve already started training, it’s smart to sit down and plan out exactly what your goals are and then figure out the exact plan of action to get you there.
When it comes to changing body composition, whether that be putting on muscle mass, increasing strength or losing body fat, a clear plan of action is required to ensure that you are taking the necessary steps to actually achieve those goals.
Without having a solid plan of action, you run the risk of training and eating in ways that aren’t conducive to your goals.
For example, if your primary goal is to significantly increase muscle mass, without having a focus on progressively increasing total volume over time, you might not provide your body with the necessary stimulus it needs to actually increase muscle mass.
Additionally, if you’re severely restricting calories, it’s possible that you aren’t providing your body with the necessary nutrients required to put on the amount of muscle that you’re hoping for.
Of course, since building muscle is dependent on a wide range of variables, things may cause you to tweak your plan to fit with your current ability, but having initial guidelines will allow you to pinpoint exactly what you need to change rather than simply guessing.
After sitting down and determining exactly what you goals are, you can determine the best plan of action for your own body with regards to how you will train, including specific exercises, rep ranges, your frequency of training and how often you’ll rest.
This also extends to how your nutrition will be manipulated based on your current eating habits and your primary goal.
Whether you put on size with ease or consider yourself a hard gainer, these variables determine just how much or how little you’ll need to eat in order to maximize progress.
As you can see, there are many different variables that go into your success, no matter what your goal is. Without having a clear plan of action, it’s possible that you aren’t even training to increase muscle mass, even though that’s what you’re hoping for.
Sit down and determine your goals and then decide exactly what you need to do to achieve them.
2. You’re Not Practicing Progressive Overload
We’ve all seen that person in the gym that always does the same thing, day in and day out and hasn’t changed their body composition for years. The reason for this is that they aren’t practicing what is known as progressive overload.
Progressive overload is a theory based on the idea that increasing total volume (weight x reps x sets) is a major determinant of increasing muscle size and strength.
I like to think of building muscle mass as the ability to view evolution on a short-term scale.
With typical evolution, we’re presented with a stressor, which then forces our bodies to adapt to that stressor in order to survive. In my opinion, and based on the research, increasing muscle…