We are all guilty of making this mistake at one time or another. I’ve actually fell into this trap many times when I was a young aspiring body builder back in the mid to late ‘80’s. I’m sure many of you reading this page have fell into this trap and wasted weeks, possibly months of weight training time that could have otherwise been used for productive workouts. I can see why we make this mistake because we all want to reach our goals as soon as possible. Who doesn’t want a lean, muscular physique in the shortest time possible?
However, the problem with attaining a lean, muscular body is that it’s not an easy thing to do. There is a certain price that everyone has to pay in order to possess a lean, muscular body. That price, is a high level of discipline, drive and commitment that must be in place if you want to reach your goals. All aspects of your life must fall in line with those goals including diet, rest, training, and lifestyle. I’ll be honest, a lot people will fail because this is a long term ambition and one that doesn’t happen overnight. It takes time, patience and a heck of a lot of hard work.
Committing to following a successful weight training plan takes a strong conviction.
It may take months before any results are noticed which are dependant on a variety of factors such as age, body type, metabolism, diet, rest, gender, and activity levels. This can be very discouraging for most beginners and hard gainers who may be expecting fast results.
The mistake I’m talking about is impatience. This is probably the number one reason most beginners and hard gainers don’t make it past the first month of a weight training program. Here’s where most go wrong. A beginner will pick up a simple weight training routine, set it up and follow it for a couple of weeks. They start to see some results and think that if they follow a more advanced routine, they can double those results. So they do some research on the internet and come across another “break through” muscle building routine that promises to build slabs of muscle in as little as 60 days. Looks like a great plan so they whip out their credit card and purchase the muscle building course.
They follow the set routine for 3 weeks and don’t see the results their looking for so they do more research on the internet and come across yet another “break through” muscle building routine. This routine promises to build slabs of muscle in as little as 30 days! So, without much hesitation, this person purchases this course and expects to look huge and ripped in 30 days. They may follow the routine for a couple of weeks but after seeing no results, our aspiring weight trainer calls it quits.
You see, the problem boils down to impatience. By sticking to the first routine and using a progressive weight training schedule, our aspiring weight trainer would have saved a couple of hundred bucks, months of time, and seen much better results.
I’ve been victim of this on more than a few occasions. I remember trying to follow the Tom Platz routine for a month and switching to the Arnold routines, and than a month after that, trying the Bertil Fox routines. All in all it was all a waste of time and effort. In the end, a simple weight training routine designed to build basic power and mass was all I needed. The only thing I lacked was patience.
The most important thing you have to remember is that It takes a certain amount of time for the body to change and adapt to weight training. By doing so, the body gets stronger in order to adapt to progressive style weight training. Over time, the body will build more muscle mass in order to adapt to increasing strength levels. This process takes a certain amount of time that depends on a variety of factors such as diet, rest, age, gender, activity levels, metabolism, genetics and other variables. How long does it take? This depends but there are signals that your body tells you that it is going to grow. Some of these signals are as follows (But not limited to):
Muscle growth can take anywhere from 30 days to 90 days depending on how well a person improves with their current weight training routine. The most critical element to muscle growth is improvement. Regardless of what you read on the internet, the most important factor to muscle growth is improvement, from workout to workout. This is the key. Without improvement, you won’t get stronger or faster and you most certainly won’t build any muscle mass.
The only way to do this is to follow a simple, common sense weight training plan that is build for your body type, goals, and training levels and following it on a consistent basis making small improvements from workout to workout. Combine this with a healthy eating plan and 8 hours of rest per night and I can promise you that you will start building muscle mass immediately. Remember to track all workouts with a simple log and keep consistent with one workout. Don’t worry about all the other stuff you read on the internet about the “latest muscle building program” because they all boil down to one thing:
This is the true key to building a lean, muscular physique.
Remember these points for a successful weight training program:
• Follow a simple weight training plan that focusses on compound movement such as the bench press, squat, dead lift, barbell bent rows, shoulder press, and other compound exercises. Remember, a successful weight training routine doesn’t have to be fancy. Stick to the basics and improve upon each of the basic exercises and you’ll build rock hard muscle mass; For weight training plans, please click here
• Make sure the weight training program is suited for your current training levels, body type and goals. For example, if you are a naturally skinny person (Ectomorph), you’re not going to follow the same type of routine as a naturally heavier, overweight person (Mesomorph). For more information about body type weight training, click here. Also, if you’re a beginner, don’t try and follow an advanced routine because you’ll burn out. Pick a simple beginners routine and follow that for a few months.
• Stick with the routine and make small improvements from workout to workout; For additional information, please see this page here
• Diet plays a huge role in your success. If you want to build a truly, muscular body, you must have a proper diet in place. For more information on a successful diet, please see this page here.
• Get plenty of rest. I recommend getting 8 hours of sleep per night. Read this article for rest and recover
Remember, stick to a simple weight training routine, make the necessary improvements, eat clean healthy food and you’ll be making muscle gains before you know it.
I will recommend one resource that customizes your nutrition and weight training plan according to your age, weight, gender, metabolism, and body type. This resource has been designed by professional level trainers and does what it is supposed to do and that’s build quality muscle and burn fat.
All the best,
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.