Are you the proverbial hard gainer? Have you been working out for years to build muscle, with limited results? You may have just started trying to build your body and you are hoping to have massive guns, tree trunk legs and capped delts one day.
Either way, you’re trying to achieve the same thing; make your muscles grow to the point you’re sporting massively ripped quads, huge arms, and shoulders that’ll fill an open barn door. You’ve seen pictures on TV and in Flex and M&F. You know it can be done. Hell, maybe you’ve even seen guys in your gym that are hoisting tonnage like you dream of.
Do you know the secret? Actually, there really isn’t one. Your muscles respond to overload using ancient forces that literally force them to grow. Your body recruits an adaptive response to ensure survival. If confronted with something it can’t handle, it responds by increasing muscle size and strength in an attempt to overcome what it’s facing and ensure it will be ready next time. The key to making muscle is to make your body face the challenges that will initiate these internal changes. The most effective way to accomplish this is to incorporate some form of resistance training.
You can’t just go about training however you want, however. In the beginning, if you’re untrained almost anything you do will be almost guaranteed to give some results. Why start that way though? If you want to maximize your results, lose fat and and explode your muscle mass, here are some key things to avoid.
1 – Overtraining. This is probably the most common training error for those attempting to build muscle. It’s understandable, really. People get excited and want to pack on as much rock hard mass as possible. Unfortunately, more isn’t better when it comes to weight training. Like anything else, balance is essential. You’ve got to balance your desire to make muscle with your body’s ability to recover. The recovery period is when you actually make your muscles grow. If you train too hard, you’ll not give your body the time it needs to recover and get stronger.
2 – Not enough sleep – You don’t gain mass when you’re training. No, your muscles actually grow when you’re sleeping. That’s when recovery takes place and you start making progress. Insufficient sleep will definitely stymie your efforts to make muscle. Try to get at least 7 hours a night if possible. If you’re older, you may need even more.
3 – Concentrating too much on too few body parts. When it comes to making muscle, you’ve got to spread the wealth. Ever had a friend who was built like a kite? A huge upper body with beanpole legs is a common look among those who train this way. Yeah, they may have a great set of guns, but if their back and legs have been neglected, it can take months or years to bring everything back so they have symmetrical muscle development. Don’t overemphasize certain body parts at the expense of others. You’ll regret it later, if you ever figure it out. If you don’t figure it out, you’ll be the butt of many jokes behind your back.
4 – Poor nutrition – It’s like this. You can’t eat like crap and expect to maximize your muscular gains. Not only is poor nutrition bad for your overall health, you can expect to languish in obscurity if your subject your body to the abuse the wrong diet. You don’t need to actually go on a diet, and you don’t need to overload on expensive supplements either, although you may benefit from a few well selected supplements.
You need enough protein to feed those muscles you’re trying to build. If you’re training hard for muscular gains, you’ll need more than if you are running a marathon or sitting on your fat behind. You also need plenty of carbs to fuel those brutal workouts. Make sure you’re using good, complex carbs for energy, not processed sugars and flour products. Don’t cut the fat altogether, either. You need it for things such as proper brain function. In addition, you can trick the body into storing fat by eliminating too much fat from your diet.
Avoiding these four muscle building and fat loss mistakes, combined with the correct training program will make your muscles grow like you never dreamed possible. Letting even one of these creep in however, can halt your progress in its tracks.
If you want to lose fat and have those huge, ripped muscles in less than 30 minutes a day, you should see this program for exactly how to do it. Strained under the iron for years, without the muscle-building success you deserve? You’re not alone. Many have suffered right along with you. There's no reason you should waste any more of your valuable time. Check out the
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