Add More Muscle in Six Steps
by SAM PAGE
HEY SAM: I’ve been working out for months and I can’t seem to gain a pound. I lift weights six days a week. What’s wrong with me? -Patrick, Santa Fe, NM
There’s a term for those of us “hard-gainers,” or people who have a difficult time gaining muscle mass. To correct this situation, try these six ideas.
You are probably overtraining. If you’re lifting five days a week, you’re not giving your muscles enough time to grow and recover. Limit your gym time to two upper and two lower body workouts a week.
Make sure you’re getting enough rest which is crucial for muscle growth. At leastnine hours of sleep a night. Your muscles recover fastest at night when you’re asleep since they have nothing else to do.
If you’re not gaining about a pound every couple weeks, you’re not eating right. It’s crucial that you get plenty of nutrients from whole foods and raw materials to build muscle. You can use a handy site like fitday.com to track your calories. Try increasing them by 250 calories a day, which is enough of a change to create lean muscle gain.
Use different exercises that focus on whole-body movements and multiple joint exercises like squats, deadlifts, chin-ups and bench presses. The 300 Workout is a good choice. Take about 50 seconds to a minute for each set. Don’t increase your rep speed.
Find an inspiring picture of someone else, maybe a model or celebrity, with a similar body type. Keep your goal realistic. Don’t compare yourself to someone who’s 6′ 3″ if you’re 5′ 7″.
It takes time to build the body you want. Don’t rush your progress or take short cuts such as using illegal steroids. And be patient over the long haul. You can do it!
To ask your question, e-mail me
September 16th, 2008 at 9:44 am
Hi, I am a nurse.The problem with some men who go to gym, they think that they can build muscles and lose fats if 1.) they give up carbohydrates and 2.) work out 24/7. That’s not true.
the best source of energy is carbohydrates. When you exercise your body needs energy but since you limit your intake of carbohydrates your body begins to metabolize protein (the building blocks of our muscles) for the energy the body requires since protein or the amino acids in protein, the building blocks of our muscle fibers, is used up your body therefore cannot synthesize new muscle fibers thus the inability to gain muscle mass.
March 3rd, 2010 at 11:57 am
I’m a “hard-gainer” for sure. I can’t get over 155 pounds and I’m 6 foot. I train 5 times a week and I get very little sleep. I’m going to put your tips to the test and I’ll let you know my results. Thanks for the tips!