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6 Muscle Gaining Mistakes (SLOW OR NO GROWTH)

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Rating: 4.0; Vote: 1

When it comes to gaining muscle, it-s not just about the workouts and exercises that you do but how you do them. In this video, I cover this and many other muscle gaining mistakes that could be holding you back from building the mass you should be from your workouts. You don-t even have to be a beginner to benefit from this video, as many advanced lifters can still be making many of these mistakes. The first big workout or muscle gaining mistake is to overtrain. Now despite what you may have been told, overtraining is a very real thing that befalls many lifters during their attempts to build muscle mass fast. They fall for the concept of more is better not realizing that if they are going to attempt to lift without the assistance of ped-s then their capacity to recover will be limited. With a healthy respect for one-s ability to recover from hard workouts, you can carefully walk the line between overtraining and not overtraining and use that to build as much muscle as you can naturally. That said, the next mistake is even more rampant than the first and that is under training. Simply attending a gym does not grant you the right to build muscle. You actually have to put in the work when you are there if you want to see appreciable muscle gains. Many people will hit the gym and never bring enough intensity to their training to see their muscles grow and grow quickly. In fact, once you master the balance between over and under training you will see that it is actually not that difficult to tip in your favor. By trading in workout length for intensity you will be able to build muscle mass while working out less. Your increased exercise and workout intensity will lead to faster muscle growth and more time to allow your body to recover and grow back strong. Speaking of strong, no solid physique is built without becoming strong on your foundation exercises like the bench press, deadlift and squat. That said, many people who struggle to gain muscle are often the same people who skip out on doing these exercises. There is a valid reason for it. These exercises can be intimidating to those who lack the strength and technique to perform them. Opting for easier versions however like concentration curls and pushups is not the answer long term. Start performing these exercises and build your confidence with them and you will see your muscles build and grow as well. Nutritionally, eating either too few calories or not enough nutrient dense calories will derail your pursuit of more muscle. Nutrition is and always will be a very important part of the equation. If you want to gain muscle you need to have your diet plan and meal plans in place to support your new muscle growth. Stop thinking that just because you are getting in enough calories that you have the goods to grow muscle. You may not. If you don-t have enough quality, nutrient dense calories coming in you will find it almost impossible to gain muscle fast or at all. For a complete workout and nutrition program that helps you to gain muscle by training like an athlete, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Oliver
I love your video man and it-s really helpful, but there was no reason for you to be insecure about your body then and no reason for anyone to be insecure now. Being negative and hating your body won-t help you achieve your goals. You have to learn how to love yourself and think of your fitness goals as encouragement, not to hide your shame. Everybody-s body type is different and you won-t look exactly like someone else no matter how you train. You just have to learn how to be happy with who you are and have a positive mindset. This doesn-t mean to stop working towards your goals, it just means to stop being so negative and pessimistic about yourself cause that-s tearing you down not building you up. Your friends and family shouldn-t be criticizing you either and making you feel shameful.
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Diego
I have 2 dumbbells with 20 pounds each and i've been working out for about 4 months now, i know 20 pounds is not much but i started with 14 so i definitely have improved, my doubt is the fact that i haven't gotten any gains in this last month. I'm realistic in my gains because i know it's not an overnight transformation but this last month i have seen no improvement at all and I think it's time to add more pounds since i not longer fatigue easily as before which is good. My question is: can i keep using the same weight but do more sets to compensate? (E. g: instead of 4 sets do 6 now) Gyms where i live are closed rn and the few available are far, so i cannot find bigger weights, any suggestions would be greatly appreciated (:
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Black
Tbh I dont know if I am under training or over training.
I started doing 20 + 10 reps of lifting weights(2. 5kg, 5 probably badly executed pushups and 50 crunches to now I can do 60 + 40 reps of lifting those same weights, around 10 badly executed pushups or 5 good pushups and 100 fast crunches or 50 slower ones.
Kinda broke af so cant buy different food, but hopefully I will start working soon and have money to change what I eat somewhat.
Based on statistics I am stronger but my muscles arent that different.
Maybe I just have high expectations of around 2 weeks of excercise.
Kinda feels good that I can actually run fast as I used to before I gave up on my body years ago.
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Affordable
Glad to hear him say a couple things my college football strength and conditioning coach said. 1 you can workout long or you can workout hard but you can't workout long and hard 2 when it comes to eating don't be that guy who is shit in = shit out. Coach would also say don't think about just pick it up. But wit a little more colorful language. He had a few more sayings but they are a little too harsh for 2021. This was way back in the 1980-s. I'm in my 50-s and still train by these cliches
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Jeff
I'm 66 y/o and am re covering from retirement atrophy in my shoulders arms and hips. I've heard it's hard to get back into a better physical shape than you started with at my age but at 6'2 -196 lbs, and no real health issues other than being lazy over the last year, I'm hoping I have a better foundation for change than most retired men my age. I wonder if you have a plan that could get me on the right track.
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Khurram
Did you have any fat you wanted to rid off first?
I have recently started gym where my aim is to build muscle and lose belly fat. I have about 20% of body fat and 24Bmi
Currently I am on a 700 calorie deficit everyday keeping I'm mind the goal of losing fat. should I continue with this approach? Or should I take extra calories and fat will go itself? Plz help; thanks in advance.
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jeffrey
Thanks Jeff! Your message is paramount. I need to make changes in almost every category mentioned in this video. It-s discouraging for me to see no gains after going hard time and time again in the gym. If I don-t have everything else in check I-m just wasting time and energy. I need to stop cutting corners because there is no secret path to an easier way with this life style.
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Evan
I take preworkout and I can go for a long time and I-m building my body to build form slow reps small weights. I am able to lift bigger weight now and my back is great and now I am able to squat better with good form. Long time comes with reward if you are slowly doing them I count the reps so that I know I am not doing to much and I go hard each time I do my sets
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Mike
I've been finding myself doing a little bis and tries every time I'm in the gym. Like every day. because I have a shoulder injury and I'm wanting to at least workout what I can. I know it's not a good routine. Blocky I can fix my shoulder Brevard I'm losing one trap because of it. I'm bummed out to be honest. The gym is what I did to keep me out of trouble.
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Son
Took me years to figure out I've trained poorly my whole life. Athlean X has awesome advice, Jeff Nippard is another. Very easy to fall into that number trap. -Okay I did 3 sets of curls at 8, 3 sets of kickbacks at 8. etc etc. - Yeah, but did it CHALLENGE you? Did you go almost to failure? Etc. Your muscle doesn't care about the number, or the sets.
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