But you haven’t seen any results from the gym.
The exercises you’re doing hurt and you’re questioning everyday if it’s worth the effort.
Do you hire a trainer?
You’re not the only one struggling.
Some people train for months, even years before they realize what they are doing is incorrect.
Learning is part of the process, but if you’re not seeing progress or any newbie gains for that matter, then you need to take a step back.
If you’re struggling to progress, then 10lbs is a near impossible goal even with all the steroids in the world.
And it is possible to gain 10lbs as a natural trainee, but you need to do the correct exercises.
The internet is full of inspiration and transformation..
How do you know who’s actually natural and not?
It doesn’t matter as much as you’d think.
One needs to train smart and hard no matter what they use.
They may gain at a faster rate but either way, anyone who makes gains are doing something correctly.
Check out my transformation (110% natty!):
And Steven Kamb from NerdFitness:
And Jeff Cavaliere from AthleanX:
And Mike Matthews from MuscleForLife:
If you’ve laid your hands on cold steel irons, you’d know these results are hard and long to achieve.
These respectable fellas have worked hard and have at least 5-8 years of lifting experience.
How Fast Can You Gain?
Let’s be real.
No matter how hard you train, if you only have a day or a month of training under your belt in your entire life, results are barely noticeable.
There’s a couple of factors that will determine when you’ll even start progress.
In the first few months, results may look disappointing because you’ll barely notice it.
But, generally, assuming you’re training correctly, after about 6-12 months you’ll notice a big difference compared to when you first started.
Yes that’s a big range.
Here’s the truth:
You can’t gain 10lbs of muscle in a week.
You can gain 10lbs, but it’ll be a mix of muscle and fat.
With proper training and nutrition, with hard and smart workouts, it is possible around 15lbs of muscle in the first year, with around 15lbs of fat (which is normal), making you look much bigger than before.
The other thing is that your current physique is the result of past habits.
It hurts to hear, but it takes years to build a respectable size and strength.
That’s not to say that you can’t gain a substantial amount in a year.
The point is that training is a lifestyle. It’s not a 30 day program, 60, 90, etc.
Most of the programs that work are almost always made with compound lifts (bench press, deadlifts, squats, pull ups), but may differ in volume, reps, sets, structure.
Your body adapts quickly, which is why you may find these programs have timelines on them.
You won’t be able to lift at your max every week either because of recovery.
Lifting doesn’t only take a toll on the muscles you’re working, but also on your central nervous system.
How I Gained 50lbs After Struggling For Years As a Skinny Guy
I’ve always been a skinny kid growing up, up until a few years into training.
Like any other skinny guy, I blamed genetics.
No one is born to be skinny for life. Though there are rare exceptions like diseases that prevent weight gain, it always comes down to calories.
I wasn’t eating enough.
My training was incorrect.
And I didn’t understand structuring my workouts.
But there’s one big reason why I succeed:
I showed up.
I went to the gym, everyday, and I lifted.
I lifted with full dedication and determination that I was going to gain weight.
And being as stubborn as I was, I didn’t stop even if all I did was “tone” my body.
When I realized compound exercises were key to big gains, I made it a mission to try everything I could to put as much effort as possible into them.
I wasn’t making much gains until I increased my caloric intake.
It hit me and a lightbulb went off, I wasn’t eating enough.
So with the combination of eating properly and making compound lifts my main focus, I gained much quicker and strength increased drastically.
10+ years later, I’m here to help you achieve what I once struggled with.
10 Steps to Growing And Making Gains
There’s never enough information on muscle growth.
With different experiences and a big number of studies, this topic alone definitely can be discussed to great lengths.
We’ll break it down into these guidelines that you can copy and paste on your phone or on your wall where you’ll remind yourself of them until it’s printed in your brain.
- Show up for your workout (consistency)
- Lift heavy and lift heavier (progressive overload)
- Rest and relax (recovery)
- Eat more calories (eat your vegetables, protein, carbs)
- Do squats, deadlifts, bench press, (compound lifts)
- Supplement (creatine is the most effective and researched for increasing size)
- Plan ahead and keep record (journaling)
- Stick to it
- Repeat again
You’re putting on muscle, but fat gain is inevitable.
If you’re gaining too much fat than decrease calorie intake on rest days.
If you don’t have access to a gym, you can do bodyweight exercises and you’ll still be able to put on size.
At a certain point, your body will adapt to bodyweight exercises and you’ll need to add weight (there are lots of creative ways to do this without gym equipment).
Can You Gain Too Much Muscle?
This is a question that’s consistently asked by both men and women.
No it’s not possible without years, or even decades of training.
You won’t workout for a few months and then wake up looking like the hulk.
No matter how heavy or hard you try, man or woman, you’ll gain very slowly and it is very hard to gain muscle.
I’ve been training for more than 13 years and I’ve never reached a point where I was bulky, no matter how heavy or hard I lifted.
While some people may have an easier time to gain muscle (thanks to their genetics), the results are still very slow.
Can I Play Sports While Lifting?
One thing that’s hard to do when lifting is eating enough.
When you lift hard and frequent enough, your calorie requirement increases and if you don’t eat enough, you risk losing weight, and possibly your hard earned muscle.
Adding in more activity, like running, sports or anything that requires endurance will use way more calories.
This doesn’t mean you need to give up your life and dedicate your focus on lifting.
You can do multiple sports but you may need to lower your expectations on the results for muscle and strength gains.
Start Gaining Muscle Now
It may have taken me years to understand what works and what doesn’t, but it can be easier if you have someone to guide your through it.