Building muscle mass isn’t as hard as people make it out to be. There are several reasons why guys struggle to put on any amount of size-able muscle mass. Today I want to reveal the 3 top mistakes guys make and how to fix it.
The truth is traditional bulking is “dead.” You can gain anywhere between 10-12 pounds of muscle in under 30 days by using the anabolic amplifier effect.
With that being said, let’s take a look at the 3 top mistakes.
By: Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
1. Eating Like A Women.
Building muscle mass requires a surplus in calories. The most anabolic thing you can put into your body his food, there is nothing more powerful than getting in the proper nutrition for muscle growth.
What you’ll find is that most guys who want to build muscle actually train pretty hard but, when it comes to proper nutrition they eat like a woman. Not to say there is anything wrong with the way women eat but,
you as a man need to eat more because our bodies are just different.
Women tend to hold onto fat a little easier then men and for good reason,
they bear children and need that fat for their survival.
Men tend to not hold as much fat. While bulking don’t be overly concerned if you do gain a little fat because when it’s time to cut by using the proper diet, the fat will come off easy.
Think you’re eating enough to build muscle? Use this free tool to find out. I think you’ll be a little surprised at what you’ll find.
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Calories can be the biggest factor that causes guys to struggle when building any amount of size-able muscle gains.
I’ve taken clients in their first week, put them on a nutrition plan and they typically gain 5 pounds in their first week.
Can you imagine what a few months of a strict caloric surplus would do?
Just to clarify, when I’m talking about getting in enough calories I’m not talking about junk food (although having cheat days help) I’m talking about doing a clean bulk where you get at least 500 calories or more than your bodies maintenance calories.
Don’t be overly concerned about getting in 5-6 meals a day either, this is a myth that’s been circulating for years in the fitness industry.
The bottom line is to get your calories in order and make sure your in a surplus.
If you are not sure as to what to eat to build muscle, you can get 10 free muscle building recipes here
2. Not enough training frequency
Most guys who start out train with a one body part per week split.
This is fine in the beginning, but you’ll often times run into a plateau after year.
There is a big misconception as to how long you should wait to train any particular muscle group again.
Protein synthesis starts to decline after 36 hours so it makes sense that we want to train that muscle again to keep protein synthesis elevated so we can optimize muscle growth.
Over-training has been quite the talk these days and there is a such thing as over-training, but I’m here to tell you right now, most people in gyms today will NEVER reach a state of over-training.
Let me ask you, “Do you have a weak and lagging body part that is just stubborn and won’t grow?”
We all do and one way to grow a muscle group that’s lagging, is to over-train it.
Some muscle groups need to be trained up to 3 times a week to force growth.
To pull this off properly you’ll train that lagging body part differently within the week at different volumes, reps, sets and weight.
To see more about how to improve any weak and lagging body part, check out this specialization phase type training.
3. To Much Cardiovascular Activities.
If your trying to build muscle you need to limit the amount of time you do cardiovascular activities.
Performing any type of cardio isn’t a bad thing,
but when you’re trying to put on muscle mass it can have a catabolic effect on your body.
Skinny guys should avoid cardio at all costs when trying to put on muscle mass. There is a time and season for doing cardio,
but were trying to put on as much muscle mass as possible.
In fact, if you are a real hard gainer you should even limit the amount of time in the gym.
Your training should be no more than 4 days a week and preferably no more than 45 minutes each workout.
At this point you maybe wondering, “how do I build muscle mass in only 4 days a week, keep protein synthesis elevated by training a muscle group more than once in that same week, all in 45 minutes each workout?”
The 180 Muscle Method is such that.
Each week I like to give everybody a chance to win a copy of my best selling program to date, “The 180 Muscle Method.”
The 180 Muscle Method will help guys who need something different and unique to build the kind of muscle mass you can be proud of. The kind of muscle that builds confidence and wins the RESPECT of others.
What’s Next?
If you could snap your finger and instantly have more lean muscle… how many pounds would you add to your frame?
Remember, we’re talking pure muscle. No fat.
5 pounds? 10? Maybe 20 pounds?
Well, it can be done… maybe not at the snap of a finger… but you can still pack on a ton of attention-grabbing muscle WITHOUT taking roids or going on hormones…
Anyway, if you consider yourself to be a “skinny guy”…
Or maybe you just want to pack on a few pounds of rock-hard mass… you’ll want to check this out…
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