You aren’t gaining weight even though you bust your as.s at the gym and eat well? It must be that fast metabolism, right? Not necessarily! Maybe you are standing in your own way and doing these mistakes below. They are from my own experience, some I’ve done myself, some I’ve seen others do. Here they are:

1. Overtraining

Skinny guys should NOT be training for more than 75 minutes a workout. No way! If you stay in the gym for 2 hours to train then you are definitely overtraining.

During a very long workout your body starts producing cortisol ( Catabolic hormone secreted by the adrenal glands in situations of stress (both physical and mental), lack of calories/nutrients and lack of sleep. This hormone is associated with loss of muscle mass, loss of strength, and fat accumulation – source: about.com). This hormone is your enemy. You just can’t let this happen. Keep your training sessions short and intense. I rarely stay at the gym for longer than 65-70 minutes.

The symptoms of overtraining are stalled gains, depression, insomnia, lethargy and lack of energy.

2. Not training your whole body

If you just train your chest, biceps and abs, no wonder you aren’t gaining enough muscle and still look like a stick. You must train your whole body. If you leave out legs and back then you are missing out on a huge amount of overall muscle mass. Thighs for example are body’s biggest muscle. Good back will make you look bigger than you are. So don’t forget to train with balance!

3. Chatting

I see a lot of guys at the gym just talking for like tens minutes, then doing one set and then going back to talking again (this time for 15 minutes). They discuss cars, girls, gadgets and other stuff but don’t train. It’s ok to talk a bit with someone but don’t go over the top. Your workout has got to be intense. I have to admit that I have wasted some time with this and am kicking my as.s for it now..

4. Trying to impress girls

Stop trying to impress girls with how much you can bench or whatever. There always are guys who lift more than you and look better than you (you are probably still skinny guy so nothing to boast about really). Plus you risk injury when you lift more weight than you can handle.

Hope you will pay attention to these mistakes and NOT make them. With this you are a step closer to your goal of gaining muscle.

Cheers,
Adrian

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