I t is like any other sport, if you don’t know the basics, you will never get to a higher level! Building muscles quickly only works if you strictly avoid the following mistakes from the very beginning. So in this blog post, I want to show you the 5 most common reasons why many exercisers build muscle slowly or not at all…
Why don’t I build muscles and how can I build muscles fast?
I get these questions very often by e-mail. The question "How can I build muscle quickly?" can only be answered if you find out where the mistakes in muscle training lie.
But finding the mistakes can be very difficult, because in muscle building it is unfortunately so that much more can be done wrong than right!
In some cases, not building up muscles can be the lesser evil. In the worst case, for example, after an incorrect load during muscle training not only no muscle growth follows, but also injuries are not uncommon .
Building muscles quickly can only work if you avoid all the mistakes in muscle training. Five, of the most common reasons why muscles do not grow, I show you in the next paragraph.
5 reasons why you build muscle slowly or not at all
Reason No. 1 – too little protein in your diet
One of the most common reasons why muscles do not grow is a wrong diet.
As a rough rule, you can remember the following: Eat daily at least 1.5 to 2 grams of protein per kilogram of body weight and 0.8 to 1 grams of fat per kilogram of body weight. The rest should consist of long-chain carbohydrates, such as oatmeal.
If you weigh 80 kilograms and can’t manage to eat 120 to 160 grams of protein per day through food alone, then get a high quality whey protein powder, like this one.
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Reason No. 2 – bad or no training plan
I also trained for a very long time at the beginning without a good training plan. I did too many sets, no basic exercises, the training time was too long and also my exercise execution was bad. After one year of training you saw almost no progress or even muscles.
It was not until I met my coach and he created a professional training plan for me that I was able to build muscles quickly.
Therefore my tip to you:With a training plan adapted to you, you will see and feel the difference in training after a short time! So get one of my training plans now by simply answering the following questions:
Reason No. 3 – Too little regeneration
Full of motivation and enthusiasm, beginners often train daily in the gym in the hope that they can build muscle quickly by training as much as possible. Exactly the opposite will happen.
The muscle grows when you don’t train and for this it needs some regeneration time. 48 hours should be at least between two training sessions.
On days when you don’t train, you should focus completely on regeneration, because regeneration means muscle building. A lot of sleep and a protein-rich and healthy diet can make the muscle soreness disappear faster and accelerate the regeneration.
Reason no. 4 – too much training
If you want to build muscle quickly, you should also not train too much, because too much training can prevent muscle building. Reason for this, is for the most part the stress hormone cortisol. More about cortisol here..
But what is the perfect training frequency per week??
This question strongly depends on the intensity of training and the ability of each individual to recover. Three to four training units of heavy weight training per week, each for 45 to 60 minutes is a good guideline. This training frequency brings good results for most strength athletes.
Reason no. 5 – wrong expectations
Very tempting are fitness magazines or fitness models that make many a beginner believe that building muscles quickly is possible in just a few weeks.
The truth is, however: Visible muscles grow over months or even years and even the perfectly trained models and bodybuilders have needed years to achieve this body.
So don’t despair if you don’t see any muscles after a few weeks. Stay on the iron, and you will eventually reap the rewards of your labor.
Final tip
For a beginner it is often very difficult to recognize a crucial mistake. Therefore my tip: Ask an experienced training colleague if he can look over your shoulder during the execution of the exercise and if necessary point out and correct mistakes – good luck!