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What to do if you just can't gain mass?
Author: Timko Ilya - master of the whole project and fitness trainer. All articles by the author ➤
This article is dedicated to both men and women who have been unsuccessfully trying to gain weight for more than a few months (or even years). Of course, by the phrase "gain weight," I mean muscle mass. I've encountered many such individuals, both men and women. Many of them have been unable to make their muscles grow for several years, despite doing everything possible and trying many different things. Therefore, I won't tell you the usual clichés like: eat more, poop less, sleep more, etc. I assume you already know that. Instead, I will try to give you advice that can truly help. 1. Buy a Gainer This supplement was specifically designed for people like you. A gainer helps you simply increase your overall caloric intake. Take 2 grams of gainer per day for every kilogram of body weight. Here are some articles to help you: 2. Routine It has long been proven that living according to a certain schedule promotes weight gain. This means that you should eat, train, and sleep at the same times every day. At first glance, routine may seem unrelated to gaining mass. But in reality, when you train, eat, and sleep at different times, it serves as a mini-stress for your body. And any stress produces hormones that hinder muscle growth. Even if these stresses are minor and the hormones are released in small doses, they accumulate when there's a lack of routine day after day. Ask any athlete who often goes to training camps. They will tell you that it is precisely the routine they must adhere to while at camp that allows them to progress. 3. Worry Less This advice is the hardest to implement. But there’s nothing to be done about it. The mechanism here is the same as in the previous piece of advice. Stress creates nerves. Stress leads to cortisol and adrenaline. Both of these hormones inhibit muscle growth. I myself once experienced a situation where I lost 10 kg due to a broken heart. So, nerves are your worst enemy when it comes to gaining weight. 4. The Amount of Protein It often happens that a person eats a lot. But their weight doesn't increase. If you calculate the amount of protein from their food, it turns out that they have a lot of food, but little protein. Thus, you should consume 2 grams of protein per day per kilogram of body weight. Some people say it's 3-4 grams, but that's excessive. For an amateur, 2 grams is quite sufficient. Sometimes even 1.5 grams is enough, but it's better to aim for 2 grams. 5. Reduce the Volume of Workouts In 95% of cases, those who cannot gain weight think that it’s because they are not training enough. And in 95% of cases, that's not true. Believe me, to gain mass, training three times a week for 1.5 hours is sufficient. That amount of training will be enough for nearly everyone to gain mass. Sometimes even training twice a week is enough. Therefore, there is no point in training more frequently or with higher volume if your weight isn't increasing. If you are training three times a week for 1.5 to 2 hours and are not growing, then it is definitely not about the volume of your workouts. 6. More Compound Exercises You should focus on compound exercises and exercises targeting large muscle groups:
Typically, women naturally gravitate towards training these muscles. However, men often chase big biceps and nearly ignore the lower body. This leads to stagnation in body weight growth. 7. Anabolic Steroids (AS) First, let me say that steroids should only be tried as a last resort. Only when you have tried everything and nothing works, but you are determined to gain mass at any cost. I've encountered such individuals before, and frankly, they started using anabolic steroids thoughtlessly. Therefore, I felt it was necessary to inform those who still want to try them how to do it correctly. I advise using:
These are the mildest steroids and relatively low dosages. You should not experience any side effects from such a course. But even these weak steroids at such doses can have a significant effect on mass gain, especially if you have never taken AS before. Conclusion Almost everyone who cannot gain mass does not follow all the recommendations described in this chapter (excluding steroids). And even one small oversight can be the weak link that hampers the entire muscle-gaining process. I hope this article helps you understand that you probably haven’t tried everything and that you've done some things incorrectly. I suspect that you will look at your problem in a new light and finally start to grow. SIMILAR ARTICLES
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