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Can't Build Muscle? - Top 4 Reasons You May Not Be Building Muscle Quickly

If you're reading this article, it's probably because you've spent a ton of time in the gym and you're just not seeing the muscle gains you think you should be seeing. Working out intensely without seeing any real gains is something that unfortunately does happen to some men.

Let's take a look at the top 4 reasons you may not be building muscle....

1. Not Getting Enough Sleep - Getting enough sleep every night is nearly as important as your diet and how much time you spend in the gym. A recent study recently found that men who failed to sleep for at least 7 hours every night for 30 nights had their testosterone levels drop by as much 40%. In addition to a reduction in testosterone levels, your body needs time to repair the muscle fibers torn during your workout and most of the repairs take place when you are sound asleep. Ideally you need at least 7 hours of sleep on your off days and 9 hours of sleep on your training days.

2. You Are Overtraining - It may seem counter-intuitive but there actually is such a thing as working out too much. If you are training constantly with very few breaks during the week your muscles are put under constant strain which prohibits them from fully repairing. Once you've trained a certain muscle group that group needs a minimum of 48 hours of rest. A good rule of thumb is that if a certain muscle group feels even a little bit sore, don't train that muscle group until it isn't sore anymore.

3. You're Not Taking In Enough Calories - While calories tend to be much maligned they are actually the source of much of your body's energy. If you workout intensely and don't take in enough calories your body will actually start to burn muscle for energy and if this happens you can kiss your muscle gains good bye. The average 2 hour, intense workout will usually burn around 1200 calories. This means you should be taking in around 2500-3000 calories per day

4. You're Not Taking In Enough Protein - You can think of protein kind of as the foundation for muscle growth and without enough protein in your diet it really doesn't matter how hard you train or how much rest you get. On your training days you need to take in around 1.5 grams of protein per pound of body weight (if you weigh 150 pounds then you need take in around 225 grams of protein) and about 100 or so grams of protein on your off days. With good tasting supplements like Muscle Milk out there it's very easy to take in all of the protein you need.

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