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5 Reasons You May Not Be Building Muscle – And What You Should Do

man flexing muscles

Did you know that 73% of people give up on the fitness goals they’ve set as a New Year’s resolution? Also, many seem to believe that muscle building is easy as long as you lift enough. 

Sadly, there are many misconceptions around the idea of fitness in general and muscle building in particular.

We’re focusing on the latter and trying to understand why so many people say they try to get more muscular but don’t seem to find the secret.

#1: Your Body Type

According to the American psychologist W.H. Sheldon, there are three main body types (ectomorphs, endomorphs, and mesomorphs).

Out of the three, ectomorphs have the toughest time when it comes to putting on muscle because they have a leaner body type, with long and narrow limbs and core. 

To fix this “disadvantage”, it’s important to follow a workout plan for ectomorphs, with more focus on weight and strength training.

However, it’s also best to accompany this plan with a diet designed to keep your energy up and ready to go. 

#2: Your Patience

If you go to the gym hoping you’ll get big and shredded in the first month, you have to recalibrate your expectations.

Muscle definition takes time to show and it’s also promoted by a low body fat ratio.

So, if you want to see faster results, you have to pair that weight training session with a proper diet based on protein, healthy fats, and fewer carbs. 

Plus, strength training needs to be combined with a form of cardio exercise for the best results.

So be patient, do the work, and before you know it, you’ll get to enjoy the results. 

#3: Your Plan

Strength and weight training require discipline and structure (like any other athletic program).

So, if you want to see quick results that last, you will need a plan.

If you’re just starting, it’s best to discuss with a trainer or someone who already has visible results following a training program. 

It’s also a good idea to track your progress by writing down the weights you’re working with, the number of reps per session, body weight, and other factors that showcase things are moving forward. 

#4: Diet Mistakes

As we already highlighted, diet plays an important role in your muscle-building efforts.

If your body fat ratio is not right, your muscles will be nicely padded by a layer of fat and you may never see them. 

However, this doesn’t mean you should switch to salads and force yourself into a calorie deficit.

When you work with weights, you need the energy to become stronger and progress in your efforts.

That energy comes from food, which is why you need to consume whole foods that bring proteins, carbs, and other nutrients to your bloodstream and muscles.

Avoid sugary drinks and junk food and look for healthy fats like the ones you get from fatty fish, avocado, or coconut oil.

#5: Workout Mistakes

Yes, you can make mistakes while working out or around the time you work out!

For instance, some of the most common pre-workout mistakes are skipping the warm-up and forgetting to eat properly before going to the gym. 

While working out, focus on performing the full range of motion for the exercise. It will be difficult at first and you may have to start with lighter weights, but form is important.

Pay attention to your trainer and focus on working the right muscles. Otherwise, there is a risk of injury (the worst-case scenario) or you’ll only see half-assed results. 

As you get more used to the proper way of doing each exercise, you will be able to increase the weight. Also, you’ll see real results in the mirror.

Key Takeaway

The only secret behind proper muscle building is a combination of discipline, determination, structure, and good knowledge of how muscles are formed.

So it’s not just about lifting – it’s more about doing research, planning, and then lifting!