5 Reasons You Will Fail To Build Muscle (And How To Fix Them)

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5 Reasons You Will Fail At Building Muscle

In today's video I go over five key reasons why you will fail to reach your muscle building goals, and what you can do about them to maximize your chances for long term success with your bodybuilding plan...

Muscle Building Mistake #1:
You don’t have a consistent, pre-set training plan in place.

Instead, you're doing what a huge percentage of bodybuilding beginners do in the gym, which is essentially just "winging" it from week to week.

You may have a vague training plan in place, but are constantly switching up your exercises, volume, reps etc. each time you go into the gym.

The problem with this is that when you’re always changing your workout variables around, it becomes much more difficult to accurately track progressive overload, which is the underlying foundation of the entire muscle building process.

Instead of constantly "program hopping", commit yourself to a single pre-set training program with the same exercises in the same order on the same days... practice getting really good at those specific lifts in terms of form, technique and mind-muscle connection... and then focus on maximizing your strength gains on that specific bodybuilding workout plan for a consistent training cycle before switching to something else.

Muscle Building Mistake #2:
You aren’t training hard enough.

The bottom line is that muscle growth is an adaptive response to stress. If you aren’t performing your sets close enough to the point of muscular failure, your body won’t have any real incentive to put on new muscle mass.

This is such a basic piece of bodybuilding advice yet is something so many muscle building hopefuls get wrong. They simply go into the gym and go through the motions but without truly putting in the effort needed to stimulate hypertrophy at their maximum potential.

For optimal muscle gains, focus on taking the bulk of your sets about 1-2 reps short of failure. That level of intensity is high enough to trigger a significant muscle building response but also low enough to prevent overtraining and injuries.

Muscle Building Mistake #3:
You’re not consuming enough calories.

Remember that muscle growth doesn't happen while you're in the gym - it happens while you're out of the gym eating and resting.

Yes, if you’re getting in around 0.8 grams of protein per pound of body weight daily, you can still gain some muscle in a calorie deficit if you’re a beginner or overweight.

However, to build muscle size and strength as effectively as possible and get right up close to your genetic potential, you’ll need to be in a calorie surplus.

Most people should aim for about 200-300 calories above maintenance per day. That amount is large enough to build muscle at your full potential but low enough to keep body fat gains under control throughout your bulking phase.

Muscle Building Mistake #4:
You’re relying on motivation to get to the gym and stay consistent with your nutrition.

If your actions are always dictated by your feelings, you’re unlikely to succeed in the long run at any decent sized goal you've set yourself. Emotions come and go, but you need to be able to take right action regardless of whether you feel like it or not.

Instead, make a set fitness plan, work on developing the daily habits to make that plan as automatic as possible, and then execute it regardless of whether you want to in that moment or not.

Training and nutrition will eventually become part of your normal routine and something you don't need to think too much about, but you have to really harness your self-discipline in the beginning stages to get to that point.

Muscle Building Mistake #5:
You’re expecting too much too soon.

Muscle growth doesn’t happen overnight. For a bodybuilding beginner in the first year of training, around 2 pounds per month is realistic assuming you’re making relatively lean gains, and it should slow by about half for every year after that.

Depending on your overall muscle building goals and genetics, you’re looking at about a 1-3 year process to make a serious transformation.

If you’re going to fully commit to your bodybuilding goals, you need to accept the timeframes involved up front. Maintaining realistic expectations will make you far more likely to succeed in the long run.

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