Can t gain muscle mass?

So there's this guy I know who used to crush it in the gym. He lifted weights six days per week, always did cardio and ate only clean protein, low carbs and low fats. He knew how to gain muscle and was on a quest to change his body—getting lean, strong and muscular at the same time. This idea of a physical transformation consumed his every waking moment.

He figured that with everything he had put his body through, eventually he would shed all of his excess fat and build quality muscle.

Months went by, and he realized something as he caught a glimpse of himself in the mirror. He stared long and hard, and what he saw was not the "beast" he thought he was in the gym. He saw a person who looked like he didn't lift weights at all.

This person was me.

If this story reminds you of yourself or someone you know, listen up. To build quality mass and get stronger at the same time, you don't always need to work harder; you need to work smarter. Here's what you need to do.

RELATED: Build Strength Fast When Time is Limited

Recovery

If you train too much, you can't recover. Your body builds muscle outside the gym, not in the gym. Lifting weights only provides the stimulus for your body to adapt, and then you must allow it to adapt through proper rest, sleep and nutrition. Neglecting to do so may cause you to overtrain, make no gains and possibly even lose your muscle mass.

Nutrition

We all know that proper diet and exercise are crucial, but a good diet doesn't mean neglecting certain nutrients or macros in favor of trying to be "clean." The best diet to build muscle requires a calorie surplus of at least 15 percent of what you eat to maintain. Your diet must also be balanced. I learned protein is not the only essential thing we need to build muscle and be healthy. Do not neglect carbohydrates and fats—doing so will only hinder your gains.

How to use sleeper simulant destiny 2 tips & tricks How to watch fast and furious How to find affordable health insurance 2022 Tips for interviews why should i hire you Teaching new dogs old tricks: why pet therapy continues to work What time does ga play today What does n i a mean What does stfu mean in text What does a bachelor degree mean How to cook salmon in the air fryer How to build lean muscle What does a check valve do What does well endowed mean How long does it take food to digest? How to superscript in word? What does will smith's resignation mean Brightside.me/inspiration-tips-and-tricks/how-to-make-your-very-own-moon-lamp-191855 What are red bottoms What does headaches behind the eyes mean Why does zicam nose tips work What does azure mean What percentage of breast biopsies are cancer? How to play blackjack at a casino How to and tips & tricks sites Who are the actors on the british tv program new tricks How close can you park to a fire hydrant? How to make hard cider? How to turn off read receipts on iphone? What does the government of finland give all new mothers What does dissent mean Tips on how to choose a pa school What does the bible say about abortion kjv How to pull an all nighter? How do i return something to amazon? What are the best states to retire in financially 2020 What does rotc stand for How to reject someone Tips. on how to make a good homemade male solo video Tips on how to drop hands at the slot The episode where joey does magic tricks How to blanch tomatoes How to buy a business? What does entertain mean How to zip a file windows 10? What does high glucose mean What does coolant do in a car Square how tips work How to clean your ears at home How to store wine? How to do drone tricks Tips on how to lead a meeting Tips on how to meditate for beginners How to get wax out of candle jar? How to train a bird to do tricks How to remove friends on snapchat? What does car mileage mean How to give a hand job How to delete a youtube account? What does a capacity plate indicate What is the best drone for flying tricks How to calculate gross profit margin How to grow a mustache? How to make money on gta 5 online? How to get rid of razor bumps on vag fast How to number tricks How to silence text notifications on iphone? What does smitten mean What does duo mean What are the best nurse shoes How to recover from edibles? How to get higher tips on doordash What are tricks used to device readers How to get a receipt from amazon? What are baby foxes called How to change mouse sensitivity How to buy ps5? What are carbohydrates made of Shears too shrp how can i dull the tips How to make adjustable bracelets? How to get rid of stink bugs What does p hat mean in statistics What does baba mean What does embarrassed mean What currency does switzerland use How to search a page for a word? What do the tricks of the harlem globe trotters consist of How to clean leather shoes Tips on how to pass level 95 on candy crush soda What time does the liquor store close How to withdraw tips treatstream What does voip mean How to set up a teams meeting? What does grimacing mean How to not be sad? How long did it take ringo in tombstone to learn how to use the pistol in the tricks that he did Tips when dating What does annoyed mean What does the bible say about divorce How to lock your credit? What does it mean to be left handed Leaves on my plant turn brown on tips what to do What does obx mean How to do ground tricks on a skateboard What are ink tips made of What are the symptoms of a uti How to teach your spirit tricks in kingdom hearts What does semen taste like What does a herpes outbreak look like When to replace apple pencil tips How to screenshot on iphone 8 How to make a charcuterie board? How long does it take to smoke a brisket What american citizens are in afghanistan How to write a childrens book What does ar stand for How to turn off read receipts on iphone What does endangered mean What does it mean when you dream about spiders What to serve with beef tips and egg noodles What are bog bodies How long to broil steak tips in oven What does on fleek mean What does a mason do Cs go how to do tricks with knife How to bake acorn squash? What does an ionizer do Why did the character jack leave new tricks Server who works 10 hrs a week gets $1100 in tips Overturn roe v wade what does it mean What is the meaning of voltaire's famous quote history is a pack of tricks we play on the dead What grains are gluten free How to stop spending money? Tips for making time for kids when you work What does yw mean One type of bow where the tips curve back to form an arc How to sell your house? What does dexterity do in elden ring How to install a french drain How to heal sunburn fast How to delete snapchat How to zoom? What are some tips for eating healthy while eating out What does crunk mean How to order a cash app card? What are clams Tips on how to make friends What does nazi mean What are chicken fries How do i change airpod pro tips Hair cut tips why What does topic mean How to get a tick head out? How to unfriend someone on snapchat? How to get harder erections How to get rid of fruit flies indoors How to do pencil finger tricks How to trade nba2k17 tricks How to hang large brooms organizer tricks How to make curry sauce How to remember spelling tricks How to sign out of outlook How to do tricks fifa 19 Tips on how to shoot a handgun What does gas lighting mean How to soak off tips at home How to cure poison ivy? How to dye your tips with hydrogen peroxide How to tell if toe is broken? What are five tips for formulating your specific purpose? What is psi mean How to kill a vampire? What does a hornets nest look like What does the name landon mean What does geisha mean Tips on how to build a casita in az What does boku mean in japanese How to play cornhole How to guide tips optimize setup "spotify"+"assistant What does meda mean in spanish What does it mean when your pupils are big What does a nebulizer do Why do oxy acetylene torches need different tips How much do servers make in tips a day Tips on how to use hog riders What does uncanny mean What is salary state wages and tips or social security wages What are they selling chocolate What does pants mean What does spring forward mean How to watch live nfl games? How to take a screenshot on windows 7 without snipping tool Video where guy rides bike and does tricks What does terminal cancer mean How to track changes in google docs? What are tips considered in freelanceinf How do you change trekking pole tips? What does loss of appetite mean What does it mean when you don't dream How to make cornbread? What does recessed mean What does the name eli mean How to determine hybridization What does facilitate mean How to build a tips ladder Tricks to get an erection when you can't How do i claim cash tips on my taxes What does weld mean What time are the nfl football games on today How to use a gua sha stone What time does stranger things take place How to fix receding gums? How to get robux for free What does pat mean How to put biggrt tips What movies are in theaters What does stella mean How many hat tricks have the blue jackets recorded How to eat slowly tips What time does the bachelor come on Carbonaro shows how tricks are done How to bend wood What does radioactive mean What are insecurities What does review mean What does topical mean What does active today mean on instagram What do you call the binder of business tips What does the iron cross mean What are the two main parts of the nephron? How to work lower chest What are some of the tricks that people make animal in circus do What tricks do you use to stay organized when faced with competing priorities? What are transition metals What does cutting the mustard mean What does vo2 max mean What does 7/11 mean How to cite an online article What are minstrel shows Jade roller how to use? How to prepare leeks What does it mean when your eye is twitching Tips on how to help social media marketing for a small business What does temperature measure? What does unfounded mean What does christina mean Tricks tonget a toddler to drink when he has the flu What drimal tips do what What does a healthy vagina smell like Tips on how to win narwhale How are they doing magic tricks How long does it take to get pap smear results Tricks on how to get your penis bigger Touchbistro how to report cash tips What does nut mean What law firm is famous for sneaky legal tricks worksheet What are all the positions in football How to download songs on spotify? What are some tips you can use when taking close-up photos What foods are high in vitamin b12 How to block my phone number What happens of u burn the tips of ur eyelashes.com smoking What are section 199a dividends What does dm mean on cough medicine Photos to take when doing tricks How to increase girth size permanently What does sent mean on messenger Were the chicks that know all the tricks hey now what about us