Have you ever asked yourself that question? Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? If you ans-wered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. There is four key factors that -will mean the difference bet-ween building muscle or staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

It’s time to get out of the “3 meals per day” mentality. If you -want to gain (or lose) -weight you need to feed your body -whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body -will use the foods instead of storing them as fat.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg -whites, cheese and milk products. Complex carbohydrates is found in bro-wn rice, bro-wn bread and potatoes. Stay a-way from foods high in salt and sugar

Should I be using supplements, and -when should I be taking them?

If you can afford supplements you should be using them. The basic three you should be considering is protein, carbs and creatine. -whey protein supplements is the fastest kno-wn -way to deliver quality protein to your muscles. This makes shakes particularly effective after your -workouts, -when your body is craving protein for muscle regro-wth.

There is three key times that supplements should be taken. First thing in the morning, after your -workout and before bed. If your diet is up to scratch you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Supplements is supplements, not meal replacements.

Am I training hard and not smart?

The biggest mistake the ne-w lifters make is thinking that the more they -workout the bigger they’ll get. This couldn’t be further from the truth! T-wo basic rules you must remember -when it comes to -weight training. First, quality is better than quantity. Second, compound exercises is the kings of building muscle.

Compound exercises require at least t-wo joint movements. Big compound exercises is the squat, bench press, -wide grip pull up and seated ro-w. These movements recruit many more muscles fibers to use to move the -weight. This means more muscle groups is -worked, the exercise is more challenging and the potential for gro-wth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps -workout might consist of -wide grip pull ups, seated ro-w, bent over ro-w and standing bicep curl. You might think this is not enough -work for your biceps? -wrong. Your biceps is -worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per -week. This means a split routine should only need to be three days per -week. In fact, most professional bodybuilders only train four times per -week. Remember, it’s quality not quantity.

Do I get enough rest and recovery time?

-when you -workout you’re not building your muscles, you’re breaking them do-wn. The reason -why you looked “pumped up” -when you’re in the gym is because your muscle tissue is s-wollen and damaged. Your muscles actually gro-w -when you is resting. So in simple terms, no rest equals no muscle gro-wth.

So take it easy -when you’re not -working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also -why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn’t it?

So you can see that despite -what you read in magazines or on the -web about building muscle, it’s surprisingly simple. If you get the four aspects I have mentioned in this article right, you -will build muscle. If you’ve got any questions, I’m available on the forum on my site. See links in my bio.