Are You Having Trouble Building Muscle?

Have you been going to the gym regularly and working hard but still not putting on any muscle? Read this article before your next gym session.
Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? If you answered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. Four key factors will mean the difference between building muscle and staying skinny. You must ask yourself these four questions.

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Is my diet optimized for building muscle?

It’s time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.
Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese, and milk products. Complex carbohydrates are found in brown rice, brown bread, and potatoes. Stay away from foods high in salt and sugar.

Should I be using supplements, and when should I be taking them?

If you can afford supplements, you should be using them. The primary three you should be considering are protein, carbs, and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly useful after your workouts when your body is craving protein for muscle re-growth.
There are three critical times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to par, you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I training hard and not smart?Screen Shot 2018-09-18 at 12.37.11 PM

The biggest mistake the new lifters make is thinking that the more they workout, the bigger they’ll get. This couldn’t be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, deadlift, overhead press wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging, and the potential for growth is much higher.

Generally, you should be doing three compound exercises for one isolation exercise. For example, your back/biceps workout might consist of deadlifts, wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps, but you are wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.
The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should just need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it’s quality, not quantity.

Do I get enough rest and recovery time?rawpixel-974584-unsplash

When you’re working out you’re not building your muscles, you’re breaking them down. The reason why you looked “pumped up” when you’re in the gym is that your muscle tissue is swollen and damaged. Your muscles grow when you are resting. So, in simple terms, no rest equals no muscle growth.
So, take it easy when you’re not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it’s important to eat before bed, so your body has the fuel to repair muscles in your sleep.

Simple isn’t it?

So you can see that despite what you read in magazines or on the web about building muscle, it’s surprisingly simple. Here one more tip to help you get over that hump and begin building build muscle, CONSISTENCY, find consistency in your workout 3-4 days a week and the more you keep at it, the better your results.

If you get the five aspects I have mentioned in this article right, you will build muscle.


James Hogan Fitness





James Hogan II is a personal trainer in Columbus Ohio and the owner, of Hogan Strength Systems.  James is a competitive powerlifter/bodybuilder and a certified strength/conditioning Specialist through ISSA. James has always had a passion for physical fitness, strength training, and nutrition that spans from over 15 years of being a competitive athlete in sports such as basketball, track, and field, wrestling, bodybuilding, and powerlifting. James began personal training in 2015 to help others achieve a healthy lifestyle. He found so much joy in seeing people reach their fitness goals that in 2016 I opened up Hogan Strength Systems. I can be reached at and on my site at

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