RSSHaving a hard time building muscle?
May 09, 2011
If you are not getting the results you were expecting, consider the following:
Is your calorie consumption adequate?
Is your calorie consumption adequate?
In order to build muscle you have to consume more calories than you expend. Start at 250-300 kcal extra per day or increase your energy intake by 15%.
Is your protein consumption adequate?
Are you consuming at least 1.5 g of protein per kg of lean mass? A bodybuilder’s diet typically consists of 25-30% protein, but you can build muscle successfully with less.
For an estimate of your basal metabolic rate and daily energy expenditure click here.
If you are not sure about your calorie and macronutrient consumption it can be a good idea to log your diet, at least for a while until you get an idea of how you are doing. I use the nutrition tracker at SeriousLifters. MyFitnessPal is another option with an extensive food database.
Do you have a balanced and effective workout program, are you lifting heavy enough, and are you consistent?
Your muscles will not grow if you don’t continuously stimulate them to do so. Proper form is also essential for progress and injury prevention.
Are you getting enough rest, i.e. sleep and time for recuperation?
Sleep deprivation may slow down your progression, so make sure you get enough sleep. An effective split along with rest days will ensure that each muscle group has enough time to recuperate.
Are you doing too much cardio?
If you are doing a lot of cardio you must either cut down on it or increase your calorie consumption if you wish to build muscle.
Are you taking oral contraceptives?
A study on the effects of oral contraceptives on muscle mass showed that the use of oral contraceptives impairs muscle gains in women. If building muscle is high priority for you, you might want to look into alternatives.
Have you been diagnosed with or do you suspect having hormonal or metabolic disturbances?
Adrenal insufficiency, low testosterone and several other metabolic disorders can impair your performance and mental state which in turn will affect your results. Make sure your body is ready before you start a vigorous exercise program.
Maximize your time at the gym and get the most out of your effort. Prepare yourself correctly by eating and resting appropriately so that you are able to give it your all.
Happy muscle building!
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2 comments (+add yours?)
Tack så mycket för kommentaren på min foemcheck!! =)
Lina,
Det var imponerende og motiverende å se hvor raskt du oppnådde resultater.
Gleder meg til å følge utviklingen din videre. :)
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