There are many guys who speak to us regularly about having issues building muscle tissue. No matter how much they have trained, they seem to struggle adding the muscle they’re wanting.
If this sounds like something you’ve experienced? Have you questioned the reasons that might be behind this?
Here are some things to think about.
1.Frequency of training
It is very common that most people limit training certain muscle groups to once a week. Increasing training frequency to one extra session per muscle group that you want to develop can make a difference in those lagging body parts. So for instance, if you trained your lat / back muscles once per week then increase the volume on that area to twice per week.
2. Eating what’s needed to stimulate muscle tissue growth and repair
Most people training to build muscle eat way too little to even support muscle tissue growth. To start with try increasing your daily calorie intake by 10-15% and your lean protein figure to 1.5 grams per kilogram of body weight and you’ll have a ball park figure for muscle development.
READ MORE: 7 Tips to Help You Build Lean Muscle
3. Varying workouts
Many guys stick to the same exercises over a long period of time. Some often fail to contract-their muscles enough during a set, they never increase load in the areas they’re lagging-in. As a result, their muscles get used to the same movements and begin to respond slower. Vary your exercises, even slightly, and hit your muscles from various angles throughout your programme.
4. Isolating muscles
Some people stick to the big compound exercises that their familiar with (pull-ups, bench press, deadlifts, rows), in the hope that all muscles will grow at the same rate. Unfortunately what can happen is that overdeveloped dominant muscles often take over the exercise, and lagging muscles receive less stimulation. To really improve a muscle group, you have to add a lot of focus and attention to it to stimulate further growth. If for example you want your arms to grow, train them in isolation, biceps and triceps. Most people will not see arm development by just doing chin-ups or press ups alone.
You can pick up more top training and muscle development tips in our free 12 Week Transformation ebook.