If you're currently on a quest to build muscle however feel as though you're spending hours in the gym with a lack of results to show for it, you could be committing one of the big bodybuilding sins that are out there.
While some guys naturally seem to gain muscle - even just by looking at a weight, for others, it takes a great deal of effort to even get the scale to move up a measly pound.
Luckily, if you make sure you are avoiding the following costly mistakes, you can be sure you are putting your best foot forward when it comes to your ability to gain weight.
Here are the points that may be hindering your progress.
1.
Too Much Cardio Doing too much cardio work while trying to gain muscle is going to most definitely be going working against you.
You must realize that cardio is a catabolic process while building muscle is an anabolic process.
As such, they oppose each other.
Keep your cardio sessions limited to one to three a week, and if possible, keep them lower in intensity.
2.
Too Much Volume Have a good look at your current workout program.
Are you doing more than 20 sets each session? If so, you need to make some adjustments.
If you're what's known as a 'hardgainer' (someone who has trouble putting on body weight), you simply cannot recover from massive volume sessions.
Your job is to get into the gym, lift as heavy of a weight as possible, then get out.
More time working out does NOT equate to better gains for you.
3.
Too Many Isolated Exercises Now I want you to look over your program and count the number of isolation exercises you're doing.
This includes movements such as bicep curls, tricep extensions, leg extensions, lateral raises, and so on.
Doing two or more per workout? If so, again, changes need to be made.
Since we just established you have a limited recovery ability, why not make the most from your training? Focus on compound lifts because they are going to give you the most bang for your workout buck.
4.
Too Long Of Rest Periods This is a common mistake amongst many guys in the gym.
You do a set, walk over, get some water, then decide to start chatting up the cute girl working the desk.
While this may be productive for your social life, it is definitely not going to do you much service in terms of muscle gain.
Talk to the girl who catches your eye after your workout.
Taking too long of rest in between each sets is going to cause you to lose your momentum, lose your muscle pump, and cause your muscles to become cold and potentially even feel weak.
It is not what you want.
5.
Not Eating During Your Workout Finally, the last mistake you may be making if you are a real hardgainer is not eating during your workout session.
For those who really struggle with weight gain, try sipping on a protein-carbohydrate beverage during the workout to get those extra few calories in your body and ensure that you're not depleting your reserves during the workout.
You don't need a great deal during this time, 10-20 grams of protein and 20-40 grams of carbs should do just fine.
So, if that scale has not budged for the last few weeks, take a good look at your training methods.
If you're committing any of the above issues, fix that immediately and keep going.
Results should then be on their way.