Muscle Gain Mistakes by @mattmcleod6 .
🔹If you’re not gaining weight or size, you’re not eating enough. Period. You may think you’re eating a ton, but you need to track to know for sure. You need to eat enough every single day for weeks and months on end, not just one meal or one day. And while I do think it’s possible to gain muscle and lose fat at the same time, it’s not likely. Unless you’re a beginner, coming off a long layoff, or have a knowledgeable coach to guide you in the right direction, you’ll find more success by choosing one goal —bulk or cut—and focusing on it 100%.
🔹Protein builds muscle. If you don’t eat enough, you won’t build it. If you don’t like protein or find it hard to get in, I suggest to keep experimenting and searching for new ways because it’s important. Aim for a minimum of 0.8g per pound of bodyweight. (180 lb x 0.8g = 144g per day)
🔹Doing too much cardio is another huge issue. You’re going to put on a little bit of body fat when trying to gain a ton of muscle. You need to accept this; you can lose the fat later on much more easily. Doing tons of LISS cardio and multiple HIIT sessions per week is going to interfere with progress (also leg gainz). 2-4 low intensity sessions (30 min-ish) or 1-2 HIIT sessions on your off days should be okay, but don’t overdo it.
🔹Finally, just as important as getting in enough calories (if not more), you have to train hard and smart. I would recommend a minimum of hitting each body part twice per week to maximize progress. This doesn’t mean 20 sets/muscle group each time, but doing a typical bodybuilding split where you hit everything once per week just won’t cut it for most people. It is MUCH harder to overtrain than you think it is and the body can handle way more than you may expect.
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