7 key mistakes stopping men gaining muscle mass
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- Thread -
1. Not eating enough
You need to eat enough
1. Protein
2. Calories
3. Unprocessed carbs
You will struggle to gain muscle mass if you eat too few calories
If have very low/ 0 carbs, you will struggle to gain
You want 1 - 1.2 grams of whole protein to lbs of body weight
You need to eat enough
1. Protein
2. Calories
3. Unprocessed carbs
You will struggle to gain muscle mass if you eat too few calories
If have very low/ 0 carbs, you will struggle to gain
You want 1 - 1.2 grams of whole protein to lbs of body weight
2. Neglecting Sleep
If you want to build muscle mass, you need your body to recover & that means getting quality sleep.
You should be aiming for 7 β 9 hours daily.
Set yourself a sleep schedule & stick to it.
Meditation
Magnesium
Blackout curtains
All help you sleep better
If you want to build muscle mass, you need your body to recover & that means getting quality sleep.
You should be aiming for 7 β 9 hours daily.
Set yourself a sleep schedule & stick to it.
Meditation
Magnesium
Blackout curtains
All help you sleep better
3. Too much alcohol
- Fat retention
- Lowers sleep quality
- Leads to poor dietary choices
- Reduces muscle protein synthesis
You don't have to quit drinking alcohol completely
If you want to gain a decent amount of muscle mass
You do need to keep alcohol consumption moderate
- Fat retention
- Lowers sleep quality
- Leads to poor dietary choices
- Reduces muscle protein synthesis
You don't have to quit drinking alcohol completely
If you want to gain a decent amount of muscle mass
You do need to keep alcohol consumption moderate
4. Lifting without intensity
You need to be lifting hard & with intensity
No talking, put your phone away, be fully focused on your lifting & go hard
An intense 45 β 60 minute lifting session
Brings you far more gains than a lower intensity 2 hour session
You need to be lifting hard & with intensity
No talking, put your phone away, be fully focused on your lifting & go hard
An intense 45 β 60 minute lifting session
Brings you far more gains than a lower intensity 2 hour session
5. Not resting enough
When you lift intensely.
You need to rest intensely.
If you aren't getting enough rest you are negatively impacting your muscle gains in a big way.
You want at least 2 minutes rest between sets
Then 1 - 2 days off lifting a week completely
When you lift intensely.
You need to rest intensely.
If you aren't getting enough rest you are negatively impacting your muscle gains in a big way.
You want at least 2 minutes rest between sets
Then 1 - 2 days off lifting a week completely
6. Not training frequently enough
Research has shown that training a muscle group 2 times a week leads to greater gains than training it just once
eg. 5 sets of back exercises twice a week leads to better results than 10 sets once a week
Research has shown that training a muscle group 2 times a week leads to greater gains than training it just once
eg. 5 sets of back exercises twice a week leads to better results than 10 sets once a week
7. No progressive overload
If you arenβt increasing the stress placed on your muscles over time you wonβt continue to see muscle growth
Progressive overload can be achieved in multiple ways:
Increase reps
Increase weight
Increase range of motion
Increase time under tension
If you arenβt increasing the stress placed on your muscles over time you wonβt continue to see muscle growth
Progressive overload can be achieved in multiple ways:
Increase reps
Increase weight
Increase range of motion
Increase time under tension
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If you're a high-performing man who wants to gain more muscle mass & benefit from better
Focus
Moods
Strength
The CFS system is for you
25% off for #MensHealthWeek
DM me "25OFF" to learn more π
That's a wrap!
If you enjoyed this thread:
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This account exists to help men optimize testosterone & health
β’ Sexual
β’ Mental
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If you enjoyed this thread:
Retweet the first tweet below & follow me @Nate_D_Stone for more of these
This account exists to help men optimize testosterone & health
β’ Sexual
β’ Mental
β’ Physical
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