You might be trying hard, but still not able to transform your body. You could be a hardgainer, someone who naturally doesn’t build muscle as easily as others. Transforming from a hardgainer into a muscular individual is a journey filled with challenges, consistency, and discipline. But if we can see someone who’s been through that journey and learned how to build muscle, you can also change your looks. Here are 10 reasons you’re not building muscle very day.
Many people struggle to gain muscle due to genetic predispositions and lifestyle factors. Hardgainers are individuals who find it particularly difficult to gain weight or muscle mass, despite rigorous training and dietary efforts. This can be incredibly frustrating and discouraging, often leading to doubts about whether significant muscle gains are achievable. However, with the right approach and mindset, substantial gains are possible.
Jeff Cavaliere, a renowned fitness expert, and Jesse Laico, his protégé, have provided a blueprint for overcoming the hardgainer’s plight. Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
Jesse, once a self-proclaimed hardgainer, successfully transformed his physique through dedication and strategic adjustments to his training and nutrition. His journey from being thin and struggling to put on muscle to becoming significantly more muscular and confident is a testament to the power of persistence and informed training methods.
In a recent video on the ATHLEAN-X channel, Jeff and Jesse discussed the crucial lessons learned during Jesse’s transformation. These lessons are not just theoretical concepts; they are practical strategies that have been tested and proven effective. By sharing these insights, they aim to help others who face similar challenges in their muscle-building journey.
This article will delve into these lessons to guide anyone looking to overcome the hurdles of building muscle every day. Whether you are just starting your fitness journey or have been struggling to see results, these tips will offer valuable guidance to help you achieve your goals.
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1. Consistency is Key
Consistency in showing up at the gym and adhering to a workout schedule is fundamental. Jesse highlights the importance of not skipping training sessions and maintaining a regular workout routine. This steadfast commitment is what separates those who make progress from those who don’t.
“The big thing was consistency and showing up to the gym every day that I was supposed to,” Jesse says. Many people fail to build muscle because they lack the discipline to stick to their workout regimen, which is essential for seeing long-term results.
2. Adequate Hydration
Proper hydration is often overlooked but is essential for overall health and muscle function. Jesse improved his hydration by following Jeff’s advice to drink 90-100 ounces of water daily. Dehydration can impair concentration, motivation, and performance, making it a crucial factor to address.
“If there’s one thing that will destroy your consistency because it’s destroying your motivation, concentration, and overall feeling of well-being, it’s being dehydrated,” Jeff advises. Drinking enough water supports muscle recovery and ensures that the body functions optimally, which is crucial for muscle growth.
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3. Overcoming Exercise Phobia
Fear of certain exercises, especially compound movements like squats, deadlifts, and bench presses, can hinder progress. These exercises are critical for building foundational strength and muscle mass.
Jesse learned to overcome this fear and focus on proper form and technique, which built his confidence and allowed him to progressively overload these lifts. “Fear of exercises, particularly the barbell exercises, is something many hardgainers struggle with,” Jeff explains. Overcoming this fear is vital because these exercises are the most effective for building muscle.
4. Emphasizing Proper Form
Prioritizing proper form over lifting heavier weights prevents injuries and ensures effective muscle engagement. Jesse’s focus on mastering the form of each exercise before increasing weights contributed significantly to his transformation.
“Form was your focus, which helped you to build confidence with the barbell,” Jeff points out. Proper form maximizes muscle activation and minimizes the risk of injury, allowing for consistent progress in strength and size.
5. Learning to Train to Failure
Understanding what true muscular failure feels like is vital for muscle growth. Jesse learned this through accessory lifts, where he could safely push his muscles to their limits. Training to failure helps in identifying the actual capacity of the muscles and ensures that each workout is maximally effective.
“Learning what failure is because a lot of times, as a hardgainer or even just a beginner, you don’t know what failure is,” Jesse reflects. Training to failure ensures that the muscles are fully exhausted, promoting growth and adaptation.
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6. Incorporating Bodyweight Exercises
Bodyweight exercises, such as pull-ups, push-ups, and Bulgarian split squats, are excellent for building muscle and improving overall body control. Jesse incorporated these exercises into his routine to complement his weightlifting, adding variety and enhancing muscle endurance.
“I always included at least one bodyweight exercise for every workout that I did,” Jesse shares. Bodyweight exercises can be performed anywhere and are effective for building strength and muscle endurance.
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7. Recording Workout Sessions
Recording sets and monitoring the duration of workouts can help in identifying areas of improvement and ensuring that exercises are performed with controlled, deliberate movements. Jesse adopted a slower, more controlled approach to his reps, which improved muscle recruitment and growth.
“I was taking about 3 to 4 seconds per rep, specifically counting in your head,” Jesse explains. This method helps in maintaining proper form and maximizing the effectiveness of each rep, leading to better muscle growth.
8. Addressing Nutrition
Nutrition is a significant part of muscle building. As a hardgainer, Jesse struggled with consuming large quantities of food. He opted for calorically dense foods and added liquid calories through protein shakes. Increasing protein intake in every meal was another strategy that helped him build muscle. “The big move was choosing more calorically dense foods,” Jesse notes. Proper nutrition provides the necessary building blocks for muscle growth and ensures that the body has enough energy to support intense workouts.
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9. Handling Setbacks
Setbacks are a natural part of the muscle-building journey. Whether it’s a bad workout or a temporary decline in performance, learning to accept these setbacks as part of the process is crucial. Jesse adopted a positive mindset, viewing setbacks as stepping stones to greater achievements. “Setbacks are part of the journey,” Jesse emphasizes. Accepting setbacks and learning from them helps in maintaining motivation and pushing through difficult times.
10. Celebrating Small Victories
Recognizing and celebrating small milestones keeps motivation high. Jesse learned to appreciate the progress he made, no matter how small, which fueled his consistency and drive to continue improving.
“Celebrate the victories along the way,” Jeff advises. Celebrating small wins helps in maintaining a positive outlook and encourages continued effort and dedication.
By following the lessons shared by Jesse and Jeff, anyone can make substantial progress in their muscle-building journey. Many people fail to build muscle every day because they neglect these critical aspects. They lack consistency, fail to hydrate properly, fear certain exercises, ignore proper form, do not push their muscles to failure, overlook bodyweight exercises, do not track their progress, neglect their nutrition, give up when faced with setbacks, and fail to celebrate small victories.
By addressing these issues and implementing the lessons from this article, you can overcome the common obstacles that prevent muscle growth and achieve your fitness goals. Remember, setbacks are part of the process, and celebrating small victories can significantly boost your motivation and commitment to your fitness goals.
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image sources
- Fitness and CrossFit news: Courtesy of CrossFit Inc.
- brooke wells snatch: Photo courtesy of CrossFit Inc.
