Selen Dar

Muscle-Building Workout and Diet


Hey guys, Sean Nalewanyj here of SeanNal.com
and BodyTransformationTruth.com and in this video I want to give a very simple answer
to the people who message me here on YouTube and on Facebook and to my email, saying that
they’re putting their time in at the gym, they are following a proper diet, they’re
supplementing, they’re sleeping well every night but they are still aren’t gaining a
noticeable amount of muscle mass. Now this is a foundational beginners type of lesson
so many of you watching this are already going to have a very good understanding of the principles
I’m about to outline but I did want to address this nonetheless. Now before I give you the
3 very simple reasons why you aren’t gaining muscle right now let me first clarify that
achieving significant muscle gains for an average natural trainee takes time and patience
so if your idea of “failing to gain muscle” is that you haven’t put 2 inches on your arms
in 4 weeks then it really is time for a reality check here because the whole thing is a very
gradual process and if you’re gaining somewhere around half a pound to 1 pound of relatively
lean body weight per week and your lifts are going up in the gym consistently then you’re
actually on the right track and you probably just need some more time in order to see those
gains unfold. However, if you are in a place of real stagnation and your body weight, your
strength and your muscle measurements are really not budging at all, then you’re guaranteed
to be making at least 1 of the 3 following mistakes. So, Mistake #1, You’re just not
training hard enough, period. Muscle growth is an adaptive response to stress and if you
aren’t using up a sufficient percentage of your muscle’s available momentary resources
on each individual set that you perform then your body has NO incentive at all to build
upon its existing resources by increasing the size and strength of your muscles. Your
body has no idea that you’re standing there, listening to music in an air-conditioned gym
lifting barbells, dumbbells and cables. All your body is responding to is the direct physical
demands that are being placed on it and if it already has enough available resources
to respond to those demands with relative ease, then there’s really no incentive for
any change to occur. So, get serious. Every single set that you perform should be a fully
focused effort, and those last few reps should be downright uncomfortable and very hard to
perform. So, if they’re not you’re just not training hard enough. Now my recommendation
here is to perform every set within a rep range of about 5 to 12 and to continue each
set about 1 to 2 reps short of concentric muscular failure. Concentric failure is the
point in the set where you can’t complete any additional reps using proper form despite
giving an all-out effort. And this level of intensity is going to be sufficient in order
to stimulate hypertrophy to an optimal level. Mistake #2 is that you’re Ignoring the law
of progressive overload. So putting forth a good hard effort in the gym is going to
be the first foundational step but it’s only half of the equation and that’s because
in order for you to see continual, ongoing gains in muscle size over time, you must be
continually progressing in the amount of weight that you lift and or the number of reps that
you perform on all of your major exercises. Now this is known as the “law of progressive
overload”, and it is absolutely central to your entire training program. If you’re
bench pressing 150 pounds today, and you’re still using the same weight 8 weeks from now
then your body will again have no incentive to adapt further, and your muscle gains are
going to stagnate. So the solution is very simple and that is to keep a training logbook
and for every workout that you perform, write down the exercises that you perform, the weight
that you lifted and number of reps executed and then center your entire workout program
around “beating the logbook” by either adding extra weight to the bar on the following
workout, usually about 5 to 10 pounds for your big compound lifts and 2 and a half to
5 pounds for your smaller isolation lifts. Doing that or squeezing out a few extra reps
using the same weights while staying in that 5 to 12 rep range, and you’re going to be
amazed at how quickly this adds up over just a few months even. So the simple combination
of training at least 1 to 2 reps short of concentric muscular failure on every exercise
that you perform and progressing in weight and reps every single week is a sure-fire,
100% guaranteed method for ongoing muscle growth and if you aren’t seeing measurable
progress right now, then one or both of these factors is definitely off. And the final mistake
is that you’re just not eating enough. Assuming that you are training with sufficient intensity,
and you are focusing on getting stronger in the gym each week then the solution to your
muscle building plateau is even simpler and that is that your overall calorie intake is
too low. Now I’ve talked about this a million times before but if you aren’t creating
a consistent “calorie surplus” every single day by consuming more calories than you burn,
you are absolutely not going to gain any appreciable amount of muscle. Your body already has energy
demands in place in order to sustain your current body weight, and it has to be provided
with the extra fuel that is necessary in order to build new muscle tissue. So if your overall
body weight isn’t budging then you can be guaranteed of the fact that you’re simply
not eating enough. So to get some good basic starting point numbers for your individual
calorie needs in order to gain muscle, just plug your stats into my free bodybuilding
macronutrient calculator which I will link in the description box below and that calculator
is going to show you exactly how many calories you need each day along with a breakdown of
proteins, carbs and fats as well. And if you want to get a full understanding of exactly
where all of these figures are coming from and how they’re being calculated then I’ll
also link another article below for you to check out as well. So, I’m certainly not claiming
that these 3 points are the be-all-end-all of gaining lean muscle but they do make up
the foundation of the entire process and are by far the most important principles that
you need to be aware of. Yes, there are many other things you can do in order to optimize
your gains further but if you just employ those 3 strategies consistently, you WILL
gain muscle on an ongoing basis. It would be physically impossible for you to not gain
muscle, and on the flip side if one or more of those elements is not in place then it’s
going to be physically impossible for you to gain muscle or at least to gain muscle
to any significant degree over time. So thanks alot for watching this video lesson. If you
did find the information useful here today please make sure to hit the Like button, leave
a comment and subcribe to stay up-to-date on future videos. Also make sure to check
out my complete step-by-step muscle building and fat loss programs over at BodyTransformationTruth.com.
The link for that is in the description box below and make sure to join the Facebook page
for daily tips and updates. The link for that is also in the description box. Talk to you
again soon.

61 thoughts on ““I Can’t Gain Muscle Mass Or Body Weight!” (3 Quick Fixes)

  1. I need some help; how do I get my sleep schedule right? I moved countries a year ago and its still stuck in the old timezone. I can't grow because I sleep very little.

  2. Bro can u do a video about the exercises that's better to lock my elbows in and the ones that i shouldn't lock my elbows (sorry for the bad english)

  3. Hey Sean,

    What is more important to muscle mass gains in your opinion: hypertrophy(TUT)  or moving up in weight? Because I can have the most TUT while keeping the weight where I can control it entirely but whenever there is more weight, it becomes harder to slow the reps down as well as maintaining the proper form. Or is there a way to do both?

  4. Sean Nal, you're such a beast. You have really underrated sneaky builder shoulders and nice biceps dude. I love how you're going back to your old way with making these tip videos. You a beast! Keep it up bro and you should also make more videos of you working out. That would be cool

  5. So Sean,
    Love your stuff, but I have sort of a conflict. On your calculator it says for me to eat about 3100 cals for minimal fatty gains. On another guys channel, whom I also respect like you, by his calculations to see lean gains I should eat 250 cals over my daily and on his that comes out to about 2600 per day. Why do you think there is such a diff? One thing about his calculations is he has me dividing the sum of my BMR at rest & active by 2 to get the average and add 250. So I was just curious cuz obviously it's important for my goals to know which to work with.

  6. Great thanks mate.
    But I just got a question..
    I really can't figure out what my activity level is..
    I lift three days a week (~ 1 hour) and HIIT/HIRT on the other three days (~20-40mins) 
    What do u think about it? Cheers,

  7. You're a great you tuber and an awesome guy. Your one of a few pele that i see replying to the majority of comments.

  8. Shit…Im doing all 3 of these thing and I still cant put on mass and I've been going for  a year. Fuck :/

  9. Some people are just not meant to be muscular or strong, it's not in their genes. If you don't have thick, coarse facial hair – If you don't have a lot of hair on your chest/stomach/legs/arms – If your voice isn't very deep – That all means you do not produce as much testosterone as a man who does have all of those features. Simply put, the hairier you are the more muscle you can build lol due simply to testosterone production alone. Then there are other factors of course like natural body fat levels and pre-determined muscle shape.

  10. Sean I box throughout the year except winter because I wrestle. I lift weight and just exercise with lots of intensity in general. I eat about 4000 calories throughout the day (healthy calories, like steak and eggs for breakfast or something). But for some reason I can bulk up. I'm getting cut but I want to bulk up too. I got to school and people think I'm lazy and skinny till I take off my shirt and flex, while my friend doesn't work as hard as I do or as ling as I did but you can see all his gains (big traps and arm etc.) through his shirt. Please help me!!!!

  11. Maaaan those tips are EXAAAAAAAAACTLY what happened to me when I trained for 2 years without significant muscle gains! THANK YOU

  12. Hey love the videos, but I have one question. So you stop 1-2 reps short of positive failure, but how do you know you have 1-2 reps left in the tank? Is this something you will learn over time? Can I go by how fast and smooth the bar is going up on the positive so for example if it's like around 4 seconds going up to end the set. So that would roughly be 1-2 reps short of failure?

    Would you be able to make a video demonstrating this? If not that is fine xD

  13. This video deserves sooooo many more views it is 100% correct "progressive overload" is the key to building muscle. I've tracked for a while the increase in weight on my bench press and noticed how much more developed my chest is now compared to the previous weight I was lifting. Nice one Sean!!

  14. Wow.  What a down to earth, simple explanation of how to gain muscle.  Excellent!  I do have a question.   My 15 year old son is lifting as of a month ago.  He did lift a bit last year in his class in high school last year as a freshman, so he isn't brand new to it.  In any case, he wants to gain some muscle and strength, but is worried about getting a fat belly if he eats too much.  I keep emphasizing trading in that Kool Aid for a glass of milk, pancakes for eggs, protein bars when he is out with his friends for hours, etc. to essentially substitute protein for the junk he eats/drinks now.  My fear is he does not get enough protein, as I hear he should get .8 to 1 gram per lb. of bodyweight.  If not, then all that hard work is not paying off and he will get discouraged.   He is roughly 145 pounds, 5'10" tall and visually to me looks  skinny for his height.  How important is that .8 to 1.0 protein target to be stronger and gain muscle?

  15. hey Sean, i started lifting about 6 months ago and i start to hit some strength plateau's, with my bench press i'm stuck at 135 lb over the last month. do you know how to overcome this sort of plateau? thanks!

  16. fantastic advice. Alot of youtubers seem to complicate this question and say stupid stuff. but you just got straight to the point and said it how it was. good stuff.

  17. ive been working out for several months and my muscle mass has definitely increased, yet my weight really hasn't. ive been 130-135 since freshman year and I was tiny, im a hell of a lot stronger and bigger now, yet weigh 130-135 still. my chest flies has went from 70-150 so my chest is decent and my arms, shoulders, and traps are also a lot bigger and my abs are way more defined. and im eating almost all the time, yet im still always hungry. how do I gain weight with a super high metabolism? and why do I have a lot more muscle and definition yet weight the same?

  18. Does caffeine make it harder to gain weight? I drink an energy drink a day(200 mg) and I can barely eat enough to maintain my weight, let alone gain weight. I'm up to about 4000 Cal a day(yes I do eat a bit of junk food, I don't care about being cut right now) and Its hard to find more time in the day to eat, unless I eat while I'm working. Would cutting out caffeine lower my required calorie intake? I currently weight 160 pounds.

  19. Thank god someone made a video on this… My problem was number 2 for the longest time back when I couldn't seem to realize why I wasn't gaining muscle anymore. Too many people complicate this question but you kept it short and sweet.

  20. great vid, i fully understand why people lift for months and dont get any bigger. however what if your consistantly doing cardio and u burn off most of the calories you exert into your workout(wrestler)

  21. halo man I started lifting in about. 3 years and am depressed to be honest I have gained fue muscel please help me am 73 k and about 1,78

  22. Physical exercise is useful but limited whereas spiritual exercise is fruitful for this life and that which to come.Your soul is more important than the body and eternal !!1 Timothy4: 8.
    Believe in Jesus!!

  23. ive been working out hard and eating good for the past 2 months but my weight has only increased by around 2 pounds ??? help

  24. Real talk I can't gain any weight what so ever I can eat whatever I want and not gain a single pound.. My matabolism is so crazy I've tried push ups everyday for a year nothing man I just can't build muscle

  25. Most of these videos tell "hardgainers" or "Skinny" guys that they dont eat much. I am a Skinny Guy and i count my calories every day. I eat atleast 3400 calories a day and 167grams of protein , 417 gram carbs and 111gram of fat. i am 6"1 and My weight is 63 🙃. I don't gain a significant amount of weight… Help pls , i train 3 times a week

  26. Bro ive been training for 2-3 months, ive been eating right, sleeping good enough and i see no difference

  27. 2 inches on my arm in 4 weeks.. hah. I haven't gotten 1 inch on my arm since last summer, and I've been training like a god damn monster only to be disappointed.

  28. Definitely number 3 is what I'm working hard toward improving, it's very difficult for me as a teenager to increase my overall caloric intake considering I don't putt the food on the table. Thank you for the awesome videos

  29. Bullcrap the biggest bullcrap and scam in the history of history. Some are born to grow that shit some aren't. Gyms are scams. The only way to get bigger is steroids. Sorry but that's the reality. The rest is pure horsecrap a waste of time, money and effort. The only thing that you gain by working out is muscle soreness and your body getting tired as fuck.

  30. Your advices is:-
    1- honest
    2- simple
    But I don't stick with it any longer…… I mean I tried everything but….all I wanted is quick results…I'm not patient.
    Thanks a lot!

  31. Size is not about training and/or nutritional intake: it's about training and nutritional intake AND TESTOSTERONE LEVELS. You will only EVER produce test to a given level, no matter what you do. So anyone reading this, stop thinking you'll ever get huge naturally. You cannot and will not ever. If you have a big frame already, then great, you are ahead of the game with test levels. But a guy that weighs 130-160 normally will have a HUGELY DIFFICULT TIME even getting to 200lbs. And without artificially injected testosterone, he won't ever see 245 or 275. Ever. So stop thinking you're going to go natural and get huge. You never fucking will. You might gain 10-15lbs in your first year and maybe another 5-8lbs in the next year or so and that's about all, regardless of diet, regardless of anything.

  32. I know this is old but I'm 6ft almost 28 years old. I'm 150 pounds my right arm is a lot bigger than my left. I lift the same with my left arm. What am I doing wrong.

  33. Its still surprise me, how a lot of people do not know about Fenoboci Diet Plan, even though lots of people get great result with it. Thanks to my cooworker who told me about Fenoboci Diet Plan, I have lost a lot of weight with it without starving myself.

Leave a Reply

Your email address will not be published. Required fields are marked *