This Article is About
building muscle
complex carbs
compound exercise
compound exercises
simple sugars
common myth
whole grains
egg whites
lean meats
main meals
breakfast lunch
these common mistakes
muscle size
4 Reasons Why You're Not Building Muscle
Join 1000's of Authors at StreetArticles Today!

Building muscle is not complicated. Still, many people will spend hours at the gym every week without seeing their muscles grow as they would like. If you find yourself in this situation, it would be a good idea to take a closer look at your routine, and fix any mistakes that you may be making. If you've been doing regular weight training for some time now and you still aren't seeing results, you may be making one or more of these common mistakes.

1. Not eating correctly

It seems to be common wisdom that one should eat three times a day: breakfast, lunch and dinner. This is not ideal for bodybuilding, however. Anyone serious about building muscle should be eating much more often. Six times a day may sound like a lot, but it's often what leads to success. That's not to say that you should be eating more food, necessarily. By reducing the size of your three main meals, you can leave room to add the extra meals into your day. The reason why this works is that it increases your body's metabolism, and it's more likely to process those calories, rather than converting them to fat.

Complex carbs and proteins should make up the bulk of the calories you eat. You should be getting 30 grams of protein or more in each of your six meals. Unlike carbs and fat, your body can't store protein. Anything that's not used right away will be turned into fat.

Some good protein sources include: lean meats, poultry, fish, cheese, yogurt, milk and egg whites. For complex carbs, go for whole grains, potatoes, brown rice and quinoa. Avoid simple sugars and anything high in salt.

2. Training with the wrong techniques

A very common myth among beginning weightlifters is that more work will get more results. This is just flat out not true. Some exercises are much more effective at building muscle size and strength. To get the most productive use your time at the gym, your main focus should be on compound exercises.

To explain, a compound exercise is one that involves more than one joint. Any exercise that only moves one joint is called an isolation. Several examples of good compound exercises include the bench press, pull up, seated row, and the squat. These exercises work multiple muscle groups and many more individual muscle fibers. This causes muscle growth to be more even and more natural, and it makes for a more effective full-body workout.

You should set a ratio of about three compound exercises to every one isolation exercise you perform. If you wanted to work your biceps, you might do a set of seated rows, bent over rows, wide grip pull ups, and bicep curls. Although the curls work the biceps most intensely, the other exercises will also give them a good workout and they will be more effective and stronger when working with the other muscles.

One hour of intense exercise is enough time for a training session. Any more than that, and you will just be overworking already tired and damaged muscles. Also, you should only need to focus once a week on each muscle group. If you're doing compound exercises correctly, focusing on one muscle group will moderately exercise the others. Even the pros normally train only for days a week.

3. Not giving the body proper rest

Simply working out does not build muscle. Working out actually damages muscle fibers. The muscles becomes swollen as blood rushes in to repair them. This is why you look extra buff and your muscles look ripped right after you work out. Your muscles will start building themselves back up while you're resting. This happens over the course of the next few days. If you don't take time to rest, your muscles won't get the chance they need to grow.

For this reason, it makes sense to switch up the muscle groups that you work on each day. If you take it easy on your off days, you'll see better results. Most importantly, make sure to get enough sleep. Sleeping is the body's chance to heal, rebuild, and recharge itself. Eating plenty of protein before going to bed will ensure that your body has what it needs to recover and rebuild.

4. Not using supplements correctly

Supplements can make a huge difference in the results you see. Generally, you get what you pay for, so always keep that in mind when you buy. Protein, carbs, and creatine are the most important ones to have around. Whey protein shakes are ideal right after a workout. They're easily digested, and can begin working right away when your body is hungry for protein, and in its prime state to repair muscle fibers.

Apart from workout recovery, supplements should be taken first thing after getting up in the morning and right before going to bed. Supplements are never intended to replace a meal, and a balanced diet should always come first. Supplements are simply a way to achieve added results with the proper workout and diet regimen.

Doesn't sound too hard, does it?

Hopefully you now have a better understanding of how the muscles in your body grow bigger and stronger. Many myths about bodybuilding persist, but with the right information, you will be able to achieve more by working less.

Street Talk

No comments present
You May Also Like
Weight Training Supplements for Building Muscle
As a lot of you already know, there are a lot of weight training supplements on the market. Let’s talk a little about protein supplements. There are a lot of forms of protein supplements. They range from protein bars, protein drinks, and protein powders. Protein powders come in a powder…
By: deric in  Health and Fitness  >  Nutrition   Dec 29, 2011  
  Likes: 1

Body Building Muscle - How to Build Great Muscle With Body Weight
If your are thinking of going into body building muscle to get that figure you always wanted their are certain aspects you have to look at to reach your target. Firstly you need to be determined on your goals and must know or rather have a icon of someone who…
By: edster in  Health and Fitness  >  Build Muscle   Dec 13, 2011  
  Likes: 1

From Fat to Fit: Too Simple?
In the weight loss world, how many times has one expert told provided you with information, only to have another 'expert' completely contradict previous statements? The ego boosting tug-o-war we have all been subject to, is often the cause for mass confusion to newcomers to the fitness. So called experts…
By: Nick M in  Health and Fitness  >  Weight Loss   Mar 04, 2012  
  Likes: 3

Getting Six Pack Abs is Easier Than You Think!
Having a nice set of six pack abs is like wearing a badge of honor-and rightfully so! Most people just bounce from program to program when they fail to see the results they want. The truth is almost any program based in science can get you results, but it`s not…
By: Chip Paulson in  Health and Fitness   Jul 18, 2013  
  Likes: 1

Easy bodybuilding in 2011
Hi, if you want to start building some muscle in 2011, you have found the place. I will show you all the tools, and all the powders and such, that will work for you, when you want to build up muscle. Okay, first of all, this guide is only for…
By: Christoffer C. Christensen in  Health and Fitness  >  Build Muscle   Feb 19, 2011  
  Likes: 4

Lose Visceral Fat
While nobody likes the way fat on their gut makes them look, the real danger is the fat IN their gut. This is referred to as visceral fat and is some NASTY stuff. It has been attributed to everything from diabetes to heart disease. The good news is that in…
By: Chip Paulson in  Health and Fitness  >  Heart Disease   Aug 01, 2013  
  Likes: 1

How to Change Your Body With Muscle Building Workouts
Many wonder how to change the body with muscle building workouts. If you feel like you have been stuck at a plateau that’s probably because you are only doing cardio. Those who want to lose weight or who are after shorter term results tend to focus on cardio activities. Those…
By: Bobby Marhamat in  Health and Fitness  >  Build Muscle   Oct 20, 2011  
  Likes: 3

General Nutrition Guide for Hockey
As well as your off ice hockey training, your nutrition is just as important. Nutrition for hockey players is crucial to your success as a player.  You can spend all of the time in the world working out as hard as you can, with all the right equipment and the…
By: Curtis Parker in  Recreation and Sports  >  Hockey   Oct 09, 2011  
  Likes: 0

Exercise for the Home
Do you want to exercise but you can’t find the time to go to the gym? Do you want to save your money and not buy expensive weight lifting equipment? There are a lot of exercises you can do at home without the use of weights or other exercise paraphernalia.…
By: lee8 in  Health and Fitness  >  Weight Loss   Jul 03, 2012  
  Likes: 0

How to Build Muscle
How do I build muscle is a question I seem to get asked every day of the week, my day job working in law enforcement means that I spend a lot of time at he gym along with colleagues getting 'job fit' so I thought I would post an article…
By: Rich1 in  Health and Fitness  >  Build Muscle   Mar 15, 2011  
  Likes: 1

3 Principles FOR Overcoming Fitness Obstacles
In case you're similar to me, the journey to be fit as a fiddle and oversee weight feels overpowering. What's more, as though the mission to be fit isn't sufficiently hard, there are regularly different impediments to overcome: well being issues, time administration, summoning up valor or vitality. Regardless of…
By: Kat Li in  Health and Fitness  >  Build Muscle   Jun 07, 2016  
  Likes: 1

2 Simple Steps TO Ripped Summertime Muscles
Summer is upcoming, and the time has returned to kick and unwind under the sun. It's the ideal opportunity for shoreline days, grills and pool parties, and for any genuine weightlifter these exercises likewise mean one thing: it’s time for the shirts to come off and to showcase that rock-solid…
By: Kat Li in  Health and Fitness  >  Build Muscle   Jun 01, 2016  
  Likes: 0

7 Easy Tips to Improve Your Workout
You work hard at the gym, right? You want to see those gains, you know you truly deserve. But it seems like there’s something missing. Like a good steak, lacking a pinch of spice to taste really great, or being a few hundred dollars short of paying for a dream…
By: Baburaj Devi in  Health and Fitness  >  Build Muscle   May 28, 2016  
  Likes: 0

Things You Should Know Before Hitting the Gym…
It is every guy’s dream to develop a muscular six-pack body, an aesthetic physique just like the very hot fitness models. Becoming ARNOLD or the ripped BRUCE LEE is not an easy process. Not everyone can easily gain an attractive body. It requires a great amount of commitment, training plan…
By: Anand Sundar in  Health and Fitness  >  Build Muscle   Apr 26, 2016  
  Likes: 0

How to Stay Fit In Today's World
Staying fit can be hard in today's society. If you don't believe me just take a look around you and try to see how many people are in healthy shape, if it's the majority of people around you you are in a very unique situation. You see most people aren't…
By: Ryan25 in  Health and Fitness  >  Build Muscle   Apr 09, 2016  
  Likes: 0

Article Views: 2215    Report this Article