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One of the biggest questions asked around the gym is “why am I not growing?” It’s understandable, considering you spend all those long hours in the gym, yet the build muscle mass gains are still minimal.

This can be quite irritating and the frustration will start to set in quickly. If you reach this point you will be less motivated, which can be detrimental to your overall goals in the weight room and your body building success. We’ll give you a few answers today that will allow your muscle to continue growing.

1) Calorie intake is where it all begins, and a lack of it could be causing your loss. The best thing you can do is keep track of the amounts you take in throughout the day. So load up on high calorie meals.

Consuming food every two hours is a very useful guideline that will help you intake the required amount of calories. Make sure you snack lots on food such as: dried fruit and nuts, yoghurt, cottage cheese, cereal and milk, protein bars, fresh fruit, and protein shakes, etc

2) Are you getting enough protein? To build muscle mass fast you should get per pound of body weight 5 grams of protein. Excellent protein sources include: chicken, fish, turkey as well as dairy products.

One thing to understand here is that you need to have excess calories so you can grow. Keep in mind you do quality over quantity when it comes to calories, but you can cut them later. If you want to make sure it’s quality protein then we recommend purchasing those huge tubs of whey protein.

3) Has your workout become unstimulating? If you are able to say aloud your routine without thinking too much it could well be that you have been doing it for too long. Lots of variety is required in order to keep your muscles growing.

The best way we believe to do this is by using different variations. Maybe instead of using the same routine, this time you do everything backwards. Maybe you go through a faster routine with less in between breaks. Then again, maybe you just need a week to relax and allow the body to completely recover.

4) Are you getting enough down time? When was the last time you saw someone go into the gym pump iron and then walk out half a stone heavier? Never. Clearly then you build muscle mass when you are at home and not when you are lifting barbells. You will certainly be limiting your muscle growth if you are not getting enough rest time. If anything you should be giving yourself too much time to grow as opposed to too little.

Try decreasing your session to just one workout per muscle group per week. Also decreasing the amount of sets done for each body part, try just 3-5 intense sets per bodypart per workout. Think that is not enough, try it and watch the results!

5) Water Consumption. Another crucial part to your build muscle mass bodybuilding campaign is getting enough water. Considering our body is made up of 80% water, it’s probably important to drink plenty of it.

So if you are asking: Why am I not growing faster? Answer the above questions honestly and make the necessary adjustments.

In the end it all comes down to change when trying to build muscle mass. Any one of your bodybuilding workouts now can be useful, but adding a bit of variety can make all the difference. Now it’s time to hit the weights and utilize as many as you can.