by Jerryonlife

A lot of guys complain that they are training and eating enough (they claim so) and can’t gain muscle still. Well,if you are stuck now and can’t gain any muscle, here are some reasons why you may not be gaining muscle.

1. You don’t eat enough.

That’s number one problem with most skinny guys. They claim to not know how much calories they really ate and how much cals they need to eat. If you eat 3 meals a day, most likely you are not gonna gain muscle. To know how much calories you have to eat daily, go and read the article I’ve written earlier:

8 Rules of nutrition for skinny guys

If you do what’s written there you shouldn’t be having any problems with nutrition ;)

2. Your workout routine sucks

Skinny guys must have routines which mostly consists of compound exercises. Isolation exercises that focus on one body part are also useful and have their part in training, but until you are no longer skinny and can squat 1,5 times your weight, you should concentrate on compounds.
To solve this problem go here and look at best exercises for skinny guys:

14 Best exercises for Skinny guys

You can also find a routine I used to gain 13 pounds here:

36Pounds.com Beginner workout for Skinny Guys

3. You are not progressing

You have been lifting for a long time and you squat or bench press or deadlift results are the same. You need to up the weights from time to time. Your muscles grows to cope with stress that workouts give your body. This does not mean you should add weight to the bar on every workout if you are doing 3 sets and 10 reps on an exercise, enough would be to just up the weights when you can do 3 full sets of 10 reps. Add 5 lbs. Train, reach 3×10 and add weights again. Remember, the last few reps should be very hard to do.. Also if you don’t add weight to the bar yet, try to at least add one more rep to an exercise (if you had done 3 sets and 8 reps on last workout on squats, try to do 3×9 on this workout).

4. Your exercises technique is bad

You are not exercising properly and your muscles don’t get enough stress necessary to grow. Make sure your exercises are done slowly, you don’t use momentum and swing , you are using full range of motion. Check out exercise How to posts on my blog to know the proper techniques.

5. You are not training your legs

I see a lot of guys who aren’t training their legs and look bad because of it or can’t gain enough weight. It even makes you laugh when you see a guy with good big upper body but legs like a stick… yuck.. girls don’t like that too by the way!

Make sure you are squatting, lunging and deadlifting!

6. You are not resting enough

You absolutely must get rest. 8-10 hours of sleep daily. I don’t care if you sleep 4 times for 2 hours, just get that much sleep. If you can, take a nap after a post-workout meal. Don’t train every day for 2 hours, I recommend doing it 3 times a week for an hour per workout. Works best for me!
Also, if you train your one body part for a few days straight you are definitely not getting enough rest to them and they will not grow… Give a body part at least 48 hours of rest before training them again!

Hope you have enjoyed this post and found it useful. I certainly Also hope that you will NOT hit plateus in your training ;)

Best of luck,
Adrian

Similar Posts:

• 7 things you need to know to be gaining muscle
• 36Pounds.com Beginner workout program for Skinny guys
• How to train your weakest body parts so that they catch up fast!