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Alright, let’s cut to the chase: you’ve been hitting the gym, trying to pack on muscle, but your reflection still looks like a spaghetti noodle with arms. If you’ve been grinding for a while and still not seeing gains, there’s a reason for that. Actually, several reasons. But don’t worry, I’ve got the fix.
Let’s break down why you’re still skinny and, more importantly, how to stop being skinny and start gaining muscle.
1 How to Eat Enough Calories to Stop Being Skinny
If there’s one universal truth for hardgainers, it’s this: you think you’re eating enough, but you’re not. You might swear you’re eating “all the time,” but if the scale isn’t moving, you’re not in a real calorie surplus. That’s the cold, hard truth.
Fix It:
- Track Your Calories: Unless you’re logging every bite, you’re probably underestimating. Download a free app like MyFitnessPal and track your intake.
- Focus on Calorie-Dense Foods: Ditch salads and plain chicken breast for nuts, peanut butter, avocados, oils, and high-calorie shakes.
- Find Your Calorie Goal: Multiply your weight in pounds by 16-18. That’s your daily calorie target. If you’re not gaining, eat more. No excuses.
Pro Tip: Still stuck? Add a tablespoon of olive oil to meals or snack on trail mix. Small tweaks = big calorie boosts.
2 Why Your Workouts Aren’t Building Muscle
Lifting heavy things is only half the battle. What you’re lifting and how you’re lifting it matters just as much. If you’re hopping from machine to machine, lifting light weights for endless reps, or avoiding compound lifts, you’re wasting your time.
Fix It:
- Follow a Structured Program: Stop winging it. Pick a proven plan that emphasizes progressive overload (adding weight to the bar over time).
- Prioritize Compound Lifts: Squats, deadlifts, bench press, pull-ups, and overhead press build serious muscle. Don’t skip them.
- Lift Heavy: None of this 15-rep nonsense. Aim for 4-6 reps per set with challenging weights. If you’re not grunting a little, you’re not working hard enough.
Pro Tip: Track your lifts. If you’re not adding weight to the bar each week, you’re not getting stronger. And if you’re not getting stronger, you’re not building muscle.
3 Sleep Better to Build Muscle Faster
You can eat all the food and lift all the weights, but without quality sleep, your body won’t recover and grow. This is where the magic happens. Late-night Netflix binges and endless Instagram scrolling? Killing your gains.
Fix It:
- Get 7-9 Hours of Sleep: This is non-negotiable. Muscles repair and grow while you sleep.
- Create a Bedtime Routine: Avoid screens for 30 minutes before bed. Dim the lights and relax. Your body needs to wind down, not refresh Twitter.
- Stay Consistent: Go to bed and wake up at the same time every day. Your hormones and gains will thank you.
Pro Tip: Consistently poor sleep messes with testosterone and cortisol—two hormones critical for muscle growth. Don’t let bad habits hold you back.
4 Cut Back on Cardio to Maximize Muscle Gains
Cardio isn’t bad, but too much of it can sabotage your bulk. If you’re spending hours on the treadmill or running marathons, you’re burning calories that could fuel muscle growth.
Fix It:
- Limit Cardio: Stick to 1-2 light sessions per week. Strength training should be your main focus.
- Prioritize Recovery: Excessive cardio drains energy that could be used for muscle repair. Save that fuel for lifting.
Pro Tip: If your goal is to bulk, treat cardio as an accessory, not the main event. Don’t let it steal your gains.
5 Muscle Takes Time (Be Patient, Bro)
Here’s the hard truth: building muscle is a slow grind. You won’t go from scrawny to swole in a month. Progress takes time, and expecting overnight results will only set you up for disappointment.
Fix It:
- Trust the Process: If you’re eating enough, lifting consistently, and sleeping well, you will build muscle. It’s a marathon, not a sprint.
- Set Realistic Goals: Aim to gain 0.5 to 1 pound per week. Faster than that, and it’s probably fat, not muscle.
- Take Progress Photos: Day-to-day changes are hard to see, but monthly photos can show the bigger picture. Celebrate small wins, like tighter shirts or heavier lifts.
Pro Tip: Remember, you didn’t get skinny overnight, and you won’t get swole overnight either. Stay consistent.
6 The Bottom Line: Stop Sabotaging Your Gains
If you’re still skinny, it’s because you’re making one (or all) of these mistakes. The good news? They’re all fixable.
- Eat More: Track your calories and focus on dense, high-calorie foods.
- Train Smarter: Follow a structured plan and prioritize compound lifts.
- Sleep Better: Recovery is just as important as training.
- Cut Cardio: Save your energy for muscle-building.
- Be Patient: Building muscle takes time, so trust the process.
Ask yourself: Are you eating enough? Training hard enough? Resting enough? If the answer is “no,” you’ve got work to do.
Now go crush it.
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