Bodybuilding: Why Don’t I See Any Results and How to Build a Muscular Body
At one point in our lives, we’ve all probably been in an undesirable situation that we can’t wait to get out of.
For bodybuilders, not seeing results for an extended period of time can be exactly that.
Plateaus are hard, especially when you don’t know how to move past them.
They’re even harder when you’re still a beginner and haven’t made much progress.
If you’re reading this article, it’s highly likely that you’ve found yourself in a tricky spot and are looking a way out.
You’re in luck because, in this article, I’m going to share important information on how to build a muscular body, the right way.
Are you ready to get started? I know I am.
How to Build Muscles Fast
Let’s be honest, everyone and anyone that ever picked up a weight to build muscle wanted to see results, fast.
I’m not proud to say this, but I’m guilty of it myself.
You go to the gym, sign up, and start lifting weights in hopes of magically waking up looking muscular and aesthetic.
But guess what? Months go by and you still look the same.
Why is this happening? What did I do wrong? Am I not cut out for this? These are just a few of the questions I asked myself when things weren’t going as smoothly as I wanted them to.
Like any teenager, I opened up my laptop and decided to do some research that eventually turned into a deep learning experience.
I came to realize that I was actually pretty good at bodybuilding, but I was doing it all wrong.
At the end of the day, here are the factors that directly contribute to building muscle fast:
Genetics and Muscle Growth
Let’s start off with the most controversial subject of them all – genetics.
Genetics is a very delicate subject that has caused never-ending discussions among meatheads, for as long as I can remember.
Genetics have been the oldest excuse in the book and a very weak one at that.
Don’t get me wrong, genetics are definitely very important – but they aren’t always the cause of most bodybuilding-related problems.
Unless you have a serious health condition, there is nothing stopping you from building a good physique.
In my opinion, genetics only really matter when you’re trying to be the best bodybuilder in the world.
And, let’s face it, only a handful of people are capable of achieving that.
At the end of the day and regardless of your muscle insertions, height, waist size, etc. you are more than capable of developing an impressive body.
Muscle Building Exercises
If you’ve been exercising for a while but can’t seem to put on muscle, it could all be due to poor training.
It shouldn’t come as a surprise that plenty of lifters don’t actually know how to train; these guys are usually divided into two large groups.
The first group is made out of ego lifters that prioritize training heavy while disregarding their form, entirely.
The second group is filled with people that don’t push themselves and rely on the same four or five exercises to get through the session.
If you want to build muscle, you will need to train heavy, hard, and with proper technique.
Exercise selection is also important and can highly contribute to how your body progresses.
As far as the best muscle building exercises go, I like to keep things simple and do compound movements.
Best Muscle Building Exercises:
- Bench Press
- Military Press
- Dumbbell Flys
- Barbell Curls
- Skull Crushers
The exercise list goes and on and on, but the common denominator will always be free weights.
Machines are -without a doubt- excellent tools, but they won’t help you put on quality, dense muscle as fast as free weights will.
Meal Plan for Muscle Gain
Once you get your training down, you’ll need to focus on creating a solid nutritional plan.
It’s important for you to know that training only exercises your muscles and gives them the incentive to grow – nutrition actually makes them grow.
To be honest, eating for building muscle is not that complicated, but it does take a little bit of planning.
If you want to create an aesthetic physique that’s both lean and muscular, you need to prioritize eating clean/healthy foods.
Protein consumption will be very important, but you’ll also want to eat plenty of carbohydrates and a healthy amount of natural fats.
Recommended macronutrient values (caloric percentages) for building muscle:
- Protein: 25-35%
- Carbohydrates: 30-50%
- Fats: 15-25%
It’s also important that your diet is filled with a series of appropriate micronutrients.
Vitamins and minerals play a key role in how your body looks, feels, and performs – so always be sure to include them in your diet; naturally or in supplement form.
Rest and Supplementation
If you’re training is on point and your diet is spotless, but you still can’t seem to build muscle as fast as you would like – it’s time to take a step back and analyze your rest and supplementation.
Rest is very important and doesn’t get the credit that it deserves.
Why is it important? Because without it, your muscles can’t fully recover and grow.
Rest -in bodybuilding terms- is defined as both the amount of sleep you get and the off days from training.
You should focus on sleeping eight hours every day and smartly spacing out your off days.
When you’re a beginner, it’s only natural to want to train every single day – but you need to take things slowly and give your body room to grow.
Lastly, although not essential, supplements can be greatly beneficial.
Supplements can help us meet our caloric requirements, fuel our bodies with important nutrients, and gives us the necessary energy to crush our workouts.
Building a muscular body takes a lot of time, effort, and dedication – but it’s not rocket science.
Genetics can be important, but you shouldn’t really concern yourself with them – unless you dream of being the best bodybuilder on the planet.
If you stick to a solid training plan, watch your diet, and get adequate rest; you will be on the right path to achieving your dream physique.
Lastly, supplements can be of great help and even speed up the muscle-building process, but they’re not essential.
Hopefully, this quick article was enough to give you an inside look as to what really matters when trying to build a physique and why some people fail at doing so.