Intensive training leads to muscle breakdown. Unfortunately, some people in an effort to get big fast, train same body parts two or three times per week and sometimes even more; this is counter-productive. You’re not giving the muscle enough time to repair and therefore not enough time to grow. Allow each muscle to heal completely before tearing it to shreds again; a week will suffice.
While you should maintain high level of intensity, your training sessions should not exceed the hour mark. This is due to the fact that cortisol levels rise after 45 minutes of intensive workout. One of the nasty properties of this hormone is that it destroys the muscle cells.
You’re resting too long between sets Shorter rest periods have always been positively correlated with muscle growth. That’s why big guys always recommend an average of a minute or so between assistance exercises. If you’re working up to a heavy, top end set of a squat, deadlift or press variation you can rest a bit longer. But on stuff like dumbbell presses, rows and glute ham raises you shouldn’t be sitting around chatting and texting between sets. Somewhere between 45 and 90 seconds rest should be plenty. Two minutes, max, on big exercises.
As a newbie you should stick with the same program for quite some time. But as a more advanced lifter you need more frequent changes. That’s why rotate exercises weekly. It allows you still train hard without burning out and it keeps you healthier. Italso keeps you healthier is because it eliminates the repetitive stress. After 6 or 8 weeks of doing the same workout protocol you must change your routine. Muscles are known to adapt to workout routines, and as a result, their growth is halted.
If you’re already eating too little, adding cardio and expending more calories will make mass dang near impossible to come by. If you want to build mass and lose body fat at the same time, the right type of cardio is crucial. But your first priority should be resistance training. Feel free to add in a cardio session here or there—but not at the expense of your recovery.
This is the biggest sticking point for most people. If you’re under eating then you can forget about strength and brawn.You’re not consuming enough proteins
Proteins are the basis for building big muscles. Lack of proteins will result in hindered muscle growth. If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.
You aren’t taking supplements correctly
When you do implement supplementation, be sure to balance them with your nutrition, rest, and training. You can’t rely on protein powder to make your gains for you. Start with a multivitamin to ensure you get all the nutrients you may not get from food. Then go for fish oil, which may help reduce inflammation and could help your heart, brain, and joints to function optimally. Third, grab some whey protein powder. You’ll get good nutrients and a broad spectrum of amino acids to help you repair and rebuild muscle.
You are sleeping too little
You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.