You go to the gym day after day, month after month, yet you look exactly the same.  This is something that nearly everybody experiences, especially after you start working out.
You got your Training buddies doing this awesome 6 day a week split you found online, yet you just don’t seem to getting bigger, you just can’t figure out what you’re doing wrong. I know exactly how you feel, most of us do actually, and those who have gotten past that, know exactly what you’re doing wrong.

Reason #1 – You don’t eat enough
This is the most common cause for lack of gains in the gym. If you want to ride the gainz train you have to eat a lot. Without eating enough food, you’re stay forever small. Be careful of eating too much, you can’t turn all of your food into muscle. If you want to know exactly how much you have to track macros.
Here is a brief guide to finding out how many Calories and the amount of each macronutrient you need to eat.

Find Calories:

• Find your TDEE (google TDEE calculator).
• Add an extra 350-400 calories on top of your TDEE.

That is the amount of calories you need  to eat to build muscle.

Find Macros:
Multiply your bodyweight (in pounds) by 0.82.  That is the minimum amount of protein you need to eat each day. Remember, 1gram of protein equates to 4 calories.
Multiply your bodyweight (in pounds) by 0.45. That is the maximum amount of fats you should be eating each day. 1 gram of fat equates to 9 calories.
Once you have those figures, calculate how many calories you need to eat from protein and fats.
You then minus those calories from your bulking calories (TDEE + 350).
Divide that new number by 4.
The number you have now is the amount of carbohydrates you should be eating per day.
You should now have your macronutrient breakdown.

Reason #2 – You don’t train hard enough
This reason is quite common in commercial gyms. You see alot of people training without any effort. You go in to the gym, do as many reps as you feel like doing then have a 5minute break between sets. If this sounds like you, you’re doing it wrong.
Instead of half-assing your workout, track how many reps you do at each weight you lift, and strive to beat that record next time you train.
If you don’t push yourself to the limits, your body has no reason to get stronger.
Muscle and strength gain is purely a metabolic response which only occurs when the body needs to adapt to new surroundings or occurrences (in this case, the gym).

Reason #3 – Your program sucks
You know that workout you and your buddies found on youtube, or the one that skinny personal trainer told you to do if you want to bulk up. Yeah? Well ditch it. Chances are it sucks.
If you’re doing a whole bunch of sets, a tonne of exercises, you’re doing nothing but wasting energy.
Find a workout that’s right for your experience level.

• If you’re a beginner, get on a beginners routine. I recommend The Swol Project.
• If you’re an intermediate or advanced trainer, I highly recommend our program 12 weeks to Swol.

Reason #4 – You’re inconsistent
If you’re building muscle slower than you should be, maybe you should think about how often you skip going to the gym, how often you forget to take your diet seriously, and how often you push yourself to that last rep.
Next time you think about staying in and watching that last episode of netflix instead of hitting the gym, think about the potential gains you’re potentially giving up.

Reason #5 – You’ve been using the same workout too long
Have you hit a plateau in your training, has your strength hardly improved these past few weeks.

• Have your goals changed?
• Do you get bored of your training program?

These are all signs you should change up your workout.
There is no point in doing a certain workout if you hate it, if it does align with your goals or you just aren’t getting gains from it.
If that is you, try a different training program.

Reason #6 – You’re not focused on progression
Progression is the single most important aspect of any training program. As I mentioned before, if you aren’t continuously improving, you’re going nowhere, your body has no reason to adapt.
Progression is the simple act of continuously improving.
There are a few methods of progression.
One is linear progression, which is simple and recommended for beginners. It is where every training session you either:

• increase weight lifted.
• increase the number of reps performed.

The other forms of progression are different types of periodisation.

These methods include:

• 5/3/1
• Undulating periodisation

Reason #7 – You’re form is terrible.
In any gym, you will find at least one person lifting a weight that is obviously way to heavy.
They’re throwing the weight up, swinging more than Demi Moore and Ashton Kutcher.
Their body is doing weird movements you’d normally see from the subject of an exorcist in a horror movie, just to get that weight up.
These people are almost always out of shape or just not very big at all. They never get a pump, let alone any gains.
You should focus on controlled movements with an emphasis on the eccentric contraction. This will get you a better pump and greater gains.

BONUS: You’re taking the wrong supplements

If you truly want to get big, you need to check out Ostarine or LGD-4033.
These supplements are both SARMs, pack on massive amounts of muscle and sold on reputable supplement stores such as A1supplements.com
You can learn about Ostarine here or LGD-4033 here.