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‘Why am I not getting bigger?’ is one of the most often questions asked globally from bodybuilders. After all you are training hard, with good muscle building nutrition in your diet, yet your gains are still minimal. Your motivation can be dramatically reduced by the sense of frustration after months of effort. So what is the answer? Well, there are a few likely causes, see if any of these ring a bell with you, together they show you how to build muscle:

1) Is your calorie intake high enough? Many hardgainers are simply under eaters. Lack of muscle mass is often due to this. Eating lots and often is the key to weight gain in bodybuilding! Eating every two hours is a good guideline and will enable you to take on board as many calories as possible. 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 aim for 1.5 grams of protein per pound of body weight daily. Excellent protein sources include: chicken, fish, turkey as well as dairy products. As you want to bulk up do not by the low fat variety for every product you need the excess calories. Sure you need quality calories but make your life easier and eat everything, remember you can go through a cutting up stage in a few months time. A great way to take on board quality protein is to purchase the large tubs of whey protein.

3) Has your workout become unstimulating? If you can dictate out loud your session off the cuff then that likely means you have been using the same workout for a decent length of time already. Lots of variety is required in order to keep your muscles growing. How about varying things around using, super sets, drop sets, partials, negatives and so on. You may just try doing the same routine only backwards and se how that change works, how about doing 10 sets consisting of 10 reps for just one exercise like the benchpress (get ready to be sore!) how about taking a week off from your session to allow your body to completely recover. Make sure you use any of the endless variations that are possible.

4) Are getting enough rest? Have you ever witnessed someone go to the gym and then come out with more muscle than when they entered? Never. Obviously, your muscles grow when you are at home resting, not when you are pounding iron in the gym. If you are not resting lots then you are limiting the amount of time available for the muscle to grow. If anything over compensate and give your body more than enough time to grow. Try limiting your workouts to one 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 nearly enough, give them a go and see what happens!

5) Are you consuming enough water? If you are skimping on the water then you really are limiting your progress. A lot of water is required in order for your to build muscle mass. Always carry a water bottle with you and use it frequently.

So the initial question: “Why am I not growing faster?’ as you can tell certainly has more than one response. Answer the list of question in this article and if you need to adjust something then start doing it today. If you are not meeting just one of the above points then you may well have found the reason for your limited growth. If there are more than one of these points that your bodybuilding lifestyle does not meet then urgent change is required. Of course there are heaps of other reasons why you might not be growing but the above are the usual culprits. Now go pump some iron and start growing!

Technorati Tags: build muscle mass, how to build muscle, how to build muscles fast, muscle building nutrition

If you are like most of us you want to know what foods help to build muscle. There are certain foods and nutrients you must eat for maximum muscle gains. Combine this with a suitable weight training program and you will give your body the best chance of increasing in both size and strength. Supplements and the right food will only get you so far. If you don’t consume the right foods you can actually inhibit the development of new muscle. By all means find out as much as you can about taking supplements, they can make or break a good workout and recovery period after wards.

To be at our best and give our bodies the best chance of success we need the right muscle building foods at the fight time. A diet of fresh whole foods and vegetables combined with high quality meat and fish will fortify our bodies with the muscle building foods we need to gain muscle. When your diet is comprised mainly of processed foods you’ll notice an increase in lethargy and obesity. There’s no easy way to say it other than if you eat junk you’ll look and feel like junk. Stock your home with the muscle building foods that will make you look and feel like a winner.

Is Protein Necessary?

Protein gives us the best source of growth forming nutrition our bodies need to gain muscle mass. Protein should be your main concern if you are interested in really building muscle mass. Protein can be found in a number of different food types including vegetables in the form of amino acids and should not be restricted to one or the other. It’s important to consume a big variety of protein sources because of the different degrees with which we absorb protein.

Protein Types

The most common muscle building food has been and always will be red meat. Although a primary source of high quality muscle building protein consuming too much meat can have negative effects on your body over the long term. This is a good reason to change the foods you get your protein from. There is approximately 8 - 10 grams of protein in one ounce of meat.

Eggs are another good example of a muscle building food. The best way to eat eggs are without the yolk because the yolk contains all the harmful things we don’t want to eat. With 6 - 8 grams of protein per egg this makes it a great source of protein

For more great ideas on muscle building foods and nutrition you will also want to visit Rocko’s site, you can see it here:Rocko’s Muscle Building Foods

Meals And Protein Supplements

I supplement my meals with a protein shake, which has approximately twenty-five grams of protein per serving. 6 smaller meals eaten during the day is much better than eating 3 large meals. Raise your metabolic rate and turn on your muscle building machine by consuming these smaller meals.

How Much Protein Should I Consume

It is generally felt that one gram of protein per one pound of body weight should be enough for the day. There are some people that now believe it is more accurate to calculate the correct amount of protein as one gram of protein per each pound of lean muscle mass. Don’t overdo it with the protein we can only take in 25 - 35 grams at any one time.

These different muscle building foods are just a small sample of what’s available for you today and the choices we all have to make when it comes to getting the right nutrition. To take the guess work out of both your nutrition selection and your training program you should experiment and find what works best for you.

I hope you liked this article on muscle building foods, I also have a review of a high quality product you might want to take a look at here:No Nonsense Muscle Building Review

Technorati Tags: muscle building foods, muscle building nutrition, muscle building program