Why You're Bad at Building Mass: 2 Reasons

You can feel forced to believe that nothing works and that you are doomed to always have a small and frail body if it looks that no matter what you try, you are unable to add a significant amount of muscle mass. And that is untrue; if there is one thing that can be said with absolute certainty about the world of bodybuilding, it is that anyone can gain weight if given access to the proper equipment. How can you expect different outcomes if you consistently perform the same actions?

The moment has come to improve our game. The two reasons why you can't grow bulk and no-bullshit strategies to fix your blunders are summarised in this article as a wake-up call that will significantly speed up your bodybuilding efforts. Read on to see how you may get better and reach your size objectives.

Your Diet Is a Disaster!

What are the signs that your bulking diet is bad? Simple: just keep track of how many calories you consume each day. Bodybuilders frequently deceive themselves into believing they are eating enough during bulking when in reality, their daily diet is inconsistent and unstructured. It won't work if you only eat one large meal every day. What occurs the rest of the day? The full week, perhaps? How does your diet look on a weekly basis? Do you eat at consistent intervals every day?

Enter the real world. There is no question that you are not consuming enough calories if the numbers on the scale are not rising. There is no way to avoid the importance of meal size and frequency, certainly not with trendy diet ideas like intermittent fasting. Intermittent fasting, one of the most recent "radical" concepts in the fitness world, has significantly sped up the fat loss process for many people, but no bodybuilder has ever used it to transform from frail to chiseled.

It is nonsensical to think that fasting for extended periods of time during the day will aid in mass gain. Although it is true that fasting boosts GH production, its proponents fail to explain that this rise is so negligible that it won't have any effect. The person who is fasting misses out on critical feeding opportunities, which are a must for growth.

Simply put, avoid any diets that call for fasting if you're attempting to put on weight. Even though eating frequently isn't the only factor in weight growth, it's a wonderful method to give your diet a good foundation and ensure you're getting all the calories you need. Additionally, you can be certain that every jacked lifter you've ever seen used this to build his body. Thus, the first guideline is to eat more. Much more. each and every meal of the day!

Oh, and if you're one of those guys who claim that they simply cannot force themselves to consume the huge quantities of food necessary for mass development, your argument is sound, but that doesn't mean you should give up. You can't expect to go from 2,000 calories to 5,000 calories per day in one week because increasing your caloric intake is a progressive process, just like anything else. You wouldn't anticipate the same results from your deadlifting, would you?

If you haven't already, try adding a protein shake to your mealtime routine. For instance, two scoops of protein powder contain about 220 calories; if you combine it with a tablespoon of 120-calorie olive oil, the result is 340 calories. Three servings of this shake throughout the day will add more than 1,000 extra calories to your daily calorie intake.

If you do this consistently, it will help your body become used to ingesting more calories, and is one of the easiest ways to increase your caloric intake without having to eat another meal. Get a blender, then make protein shakes with lots of calories by blending egg whites, peanut butter, bananas, chocolate syrup, and whatever else comes to mind. Use this advantage to your fullest potential because liquid meals are considerably simpler to consume than whole-food meals.

Your Training Is Awful!

You should reevaluate your priorities if you socialize or check social media for a third of the time you spend at the gym. It follows from common sense that how you use your time will affect how much benefit you receive from your workouts.

Having a few chuckles with your gym pals is certainly OK, but keep in mind that your primary goal is to work out as hard as you can to get the most benefits. In that situation, you should begin to treat your time in the gym seriously and educate yourself on how to train in a way that maximizes the effectiveness of the workout. Pay attention to what you're doing. If you have difficulties concentrating, your routine may be too monotonous and needs some freshness.

Modern bodybuilders frequently overlook the fundamental, essential factors that contribute to powerful, large muscles, such as, you know, exercising extremely hard. Instead, they tend to focus too much on technical aspects. Do you recall the former bodybuilders?

They used high-volume sets and set intensity-extending strategies to always strive for maximum metabolic stress while not even knowing the phrase. Instead of wasting time on complicated biomechanics and multifaceted approaches to increasing anabolism, they concentrated on training as hard as they could and developed physiques that we still find admirable today. This is about the good task of taking a few lessons from earlier generations, not about compulsively celebrating the past and belittling the present.

You seek development. Every time you train, increase the amount of work you do. Undoubtedly, a three-rep maximum set is challenging, but a high-rep all-out set of the same exercise is far more challenging. Go big or go home doesn't just apply to weight. Even when you're working with the most weight, the amount of labor you put in will decide your gains. Here are two methods for the increasing intensity that can hasten your progress:

50% Sets - Complete your set to failure after a full warm-up. After a minute of rest, perform another set, trying to finish at least half as many reps as you did in the preceding set.

Sets with a 30-second rest break in between are known as rest-pause sets. Make it your objective to perform more total reps throughout each rest-pause training session. Aim to surpass 31 total reps on the following workout if you complete 15 reps on the first set, 10 on the second, and 6 on the last one.

These two approaches for increasing set intensity have the biggest advantage over all others since they entail goal-setting. This is important because it will increase your focus and provide you more incentive to work harder when you have a goal number. You won't be motivated to put a lot of effort into your sets if you don't have tiny, specific training goals to direct your sessions, which can turn even the most well-planned routine into a complete waste of time.

Another well-known barrier to muscle growth nowadays is the fear of overtraining, which sadly causes even committed lifters to overlook the importance of training frequency in achieving the best possible hypertrophy. Though inactivity in the gym, excessive rest breaks, and other intensity-killers are typically to blame for this lack of growth, it has emerged as the most common defense. Although overtraining exists, the average lifter is quite unlikely to experience it.

It's actually quite difficult to overtrain, and what people typically mistake for it is extended weariness brought on by sleep deprivation. Regardless of your degree of experience, you shouldn't experience this if you eat healthily and get enough sleep.

Finally, start engaging in the exercises you detest. Although it may seem counterintuitive, if you only engage in activities that you enjoy while neglecting essential workouts that help you gain muscle mass because they are challenging or uncomfortable, you will never achieve your goals. Everyone despises squats because they are difficult, yet savvy bodybuilders employ them as the cornerstone of their regimen because they are highly successful at boosting total muscle mass and functional strength.

Exercises are challenging when required to use small, weak muscles, as well. Having a cozy little comfort zone centered around the exercises you enjoy or are proficient in will stop you from progressing if you want to keep making improvements and eventually have a physique that is well-defined and proportioned.

The Best Program for Overcoming Plateaus

Here is a method to assist you to overcome any training plateaus and get out of any ruts. There is only one rule: you may select only those exercises for the first three days of this program that you detest and are lousy at.

Chest, shoulders, and triceps on Day 1

Movement for pressing the chest: 50%

Chest isolation exercise: pause/relax strategy

Movement for pushing the shoulders: 50%

Movement for shoulder isolation: pause/relax technique

50% approach for triceps compound movement

Triceps isolated exercise: pause/rest technique

DAY 2: Biceps and the back

Pulling up vertically: 50% method

Vertical pulling motion: pause/rest technique

Pulling in a horizontal motion: 50% technique

Horizontal pulling motion: pause/rest technique

Two biceps exercises: a 50% technique and a rest/pause method

Quads, hamstrings, and calves on Day 3

Quad isolation movement: pause/relax strategy

Quad compound motion: 50% approach

Exercise for hamstring isolation: pause/relax technique

Compound hamstring movement: 50% approach

Two calf exercises: two sets of 20 repetitions each.

4th day off

You will carry out the same program with strategies to increase intensity over the course of the following three days, but this time using exercises you enjoy doing.

Chest, shoulders, and triceps on Day 5