I have been training for over 10 years, and when you have been in the gym as long as myself, you experience a number of different setbacks that prevent you from building lean muscle mass.
Building muscle starts with a calculated approach. There are so many moving parts that go into building a great physique and rock-solid lean muscle mass. There is not one thing that will make or break you but rather your whole body of work and all of the decisions you make on a day-to-day basis.
There are so many factors that will dictate your ability to build muscle fast. What you eat, what time you eat it at, what supplements you take, your training, sleep, motivation, water intake, and overall knowledge of the human body will all influence your results.
This may seem really overwhelming, and for many naturally skinny guys, it is. I remember when I started working out; I was overwhelmed with all of the things that I had to remember with my workouts, supplements, diet, etc. Then you factor in how to constantly stay motivated and how to recover quickly following an intense workout, and you get brain overload!
This article is going to help you guys build muscle mass and see some gains fast because I have pinpointed 5 reasons that most guys are not building muscle mass as fast as they want. These are all things that I have done wrong in the past, and I have thankfully learned from my mistakes.
Chances are that if you are not building muscle fast, you are probably breaking a few of these rules. Learn to build muscle fast and see some incredible gains by learning from other skinny guys’ mistakes.
If you follow the 5 rules in this article, you will no doubt see some incredible lean muscle gains and strength increases. The devil is in the details, so let’s dive in and break down 5 reasons why you’re not seeing lean muscle gains fast.
Unbalanced training means that you have overdeveloped one muscle group and neglected the opposing muscle group. This causes your body to have foundational weaknesses and will prevent you from increasing your strength on many key compound exercises. This results in slow lean muscle gains due to the fact that you are not able to exert the maximum output on your body’s largest and strongest muscle groups.
Building muscle fast means that you have a strong foundation and you have no glaring weaknesses on your physique. Two of the most common unbalanced training problems among naturally skinny guys are with your hamstrings and triceps. Most naturally skinny guys will put a huge emphasis on their biceps but fail to realize that the triceps muscles are actually larger and will make their arms appear bigger. You should be focusing on increasing the strength and size of your triceps just as much as your biceps if you want impressive looking arms. If you aren’t able to build the size of your arms quickly, chances are that you are overemphasizing your biceps and ignoring the larger and more important muscle group.
Hamstrings are another classic muscle group that is neglected. Your hamstrings are so crucial to your lower body functional strength, especially on exercises like the dead lift and the stiff leg variation. Many skinny guys will only squat and do leg extensions, which works the quadriceps muscles but ignores the hamstrings.
Having equal strength in your hamstrings and quadriceps will translate into you building muscle fast because you will be a beast on all of the most important lower body exercises. This will also help prevent injury associated with squats and deadlifts.
Low Muscle Glycogen
If you have been watching our YouTube videos, you know that we always give some awesome muscle-building food lists, so hopefully you don’t fall into this category! Many guys struggling with building muscle fast, however, are going on these crazy low carb diets, which result in them training with low muscle glycogen.
It is so important that if you want to build muscle fast and see lean muscle gains that you train with stored glycogen in your muscles. This is achieved by having a pre-workout meal that consists of complex and slow digesting carbohydrates. This will fuel your muscles with the fuel necessary to exert maximum force and create those micro tears that result in GAINS!
Having complex carbohydrates in your body such as oatmeal, brown rice, or sweet potatoes pre workout will help you exert the maximum amount of energy and muscle output in the gym, and that is the winning formula for building muscle fast.
One of the most overlooked aspects to building muscle fast is your water and fluid intake. If you are not properly hydrated, you will not be able to work out at maximum intensity and lift heavy weights. Your muscles are comprised of a very large amount of water.
If you are dehydrated and then you exert energy on your already dehydrated muscles, you risk injury and will likely have a very bad training experience. You should be drinking, at the minimum, 1-2 gallons of water per day if you are training for maximum muscle growth. A simple switch in hydration could help you build muscle much faster.
Creatine is one of the most important muscle-building supplements you can take. If you want to build muscle fast, you should be taking the only supplement in the world that is scientifically proven to help you exert more force and energy output on your muscles.
By taking creatine pre workout, you increase the energy output of your muscles. This allows you to lift heavier weight and exert more force on your body’s largest and strongest muscle groups, which translates into increasing your anabolic hormones.
Lack of Sleep
If you are not sleeping enough, you are lowering your testosterone levels and preventing your body from fully recovering. If your body is not well rested, you will not be able to build lean muscle mass fast!
You should make sure that you are sleeping about 8 hours per night if you’re focusing on building muscle fast. I know that you guys have work, school, and a plethora of other commitments, but you should focus on time management if you are only sleeping 5-6 hours a night.
I have had very busy schedules in the past and paired that with attempting to work out just about every day. I found that if I eliminated a few unproductive things and planned out my day in accordance with the optimal time management strategy, I could usually get in 8 hours of sleep per night.
If you want to build muscle fast, make sure that you are getting enough sleep!