AND HOW TO SOLVE THEM…

Gaining size isn’t easy.

In my opinion, it considerably requires more time and effort than weight loss.

At least with aiweight/fat loss you can see results quickly with a calorie restrictive diet and healthy habits, whereas with weight gain/muscle gain, you’ll usually see minimal results even after weeks of training hard and hitting all your nutritional targets perfectly.

There’s plenty to consider to why someone might be struggling to gain size, and if that’s you, then you’ll probably be able to relate to the following “5 reasons why you struggle to gain size”:

1. You say you eat enough… but you don’t!

   In your world you might seem like the person who never stops eating, your friends and family might comment on it all the time, but the reality of the situation is that you eat lots INTERMITTENTLY. Gaining size requires a CONSISTENT calorie surplus for WEEKS on end, and I’m not talking 4-5 weeks, sometimes it might be 24 weeks+ or even longer with mini fat loss phases in-between.

2. You simply don’t eat enough protein…

   If you’re healthy, active and wish to build muscle, aim for 1.6-2.4 g/kg. Even intakes as high as 3.3 g/kg may help experienced lifters minimize fat gain whilst bulking. 2.4 g/kg of protein per day, EVERYDAY is no easy task to consistently consume whilst working to gain size. That’s 240g MINIMUM per day for someone who weighs 100kg, which would be the equivalent to 8 chicken breasts daily.

3. You don’t monitor or progress your training…

   Going to the gym and smashing a session isn’t good enough when you’re trying to gain, especially if you’re someone who naturally struggles. You need to monitor what you’re lifting every session, and progressively overload all your exercises to increase your overall volume. Also, you need to make sure your execution (the way you perform a movement) is on point. No half ass Squats or Romanian deadlifts that look like rack pulls, you need to work to a full ROM with maximum intensity to stimulate growth.

4. Rest HARD…

   If you’re training right, every session should be challenging, and if every session is challenging, you NEED to make sure that when you rest, IT COUNTS. This means sleep. LOTS of sleep. Mobilise for your sessions to increase your ROM and decrease your risk of injury. Meditate to minimise your stress levels and train your mind to focus on the task at hand. Train hard as fuck but rest hard as fuck too.

5. You’re not consistent long enough…

   If you’re not on any PEDs, it’s very unlikely you’re going to see results over night, over weeks, or even over months. You’ll have to do reasons 1-4 every single day for a long ass time, and then you’ll probably only see minimal results (there are always exceptions but it is unlikely). Like Tim here in this transformation image. Tim trained hard as fuck for 6 months straight to gain what he gained, that meant 4000 calories a day, 5-6 sessions per week, constantly increasing the weights he lifted, smashing copious amounts of protein, and getting plenty of sleep. Without that, he wouldn’t have got the results he did.

Here’s what Tim had to say about training with me:

So, there’s my 5 reasons why! There’s plenty more I can speak about on this topic, so if you’re interested in finding out more, contact me directly.

Much love, Rik

instagram – @resultswithrik
email – resultswithrik@gmail.com