Not gaining muscle

[Alex384]

As the title explains I can't seem to gain muscle. I'm 6foot and weigh 64kg. I go to the gym 3times a week as well as play other sports but don't seem to be adding any muscle to my arms or legs.

 

I'm trying to gain muscle mass but keep a low body fat count. Where am I going wrong? Thanks.

[Toddbt12y1]

As the title explains I can't seem to gain muscle. I'm 6foot and weigh 64kg. I go to the gym 3times a week as well as play other sports but don't seem to be adding any muscle to my arms or legs.

 

I'm trying to gain muscle mass but keep a low body fat count. Where am I going wrong? Thanks.

 

What's your diet? All muscle building comes from diet, weightlifting is only the door that gets you there.

 

Getting enough protein or healthy carbs and calories, to build muscle?

[KatZee]

What does your workout consist of? Abs are made in the kitchen, not in the gym.

 

If you're doing the same workouts every single week, you've probably plateaued and that's why you're not putting on muscle. You also need to consume tons of protein per day in order to build muscle. Chicken, fish, protein shakes, beans, eggs, etc.

 

If you're using weights, start to add more weight to it and make your workouts harder.

[NGC1300]

As the title explains I can't seem to gain muscle. I'm 6foot and weigh 64kg. I go to the gym 3times a week as well as play other sports but don't seem to be adding any muscle to my arms or legs.

 

I'm trying to gain muscle mass but keep a low body fat count. Where am I going wrong? Thanks.

 

Up the calories.

[KatZee]

Up the calories.

 

It's a lot more complex than this.

 

Don't just start eating crap and eating useless calories.

 

Real World Advice for Post Workout Nutrition | Breaking Muscle

 

This is why they say abs are made in the kitchen. You need to be eating correctly pre- and post workouts.

[theonlyjuan]

It's hard to add on muscle at a decent rate and keep a low body fat %. It depends how low you want it.

 

Bulking comes with putting on some fat.

 

Work out your caloric maintenance and add on about 500 cals to it. Don't be eating crap though. If you eat crap you will look like crap, keep the cals clean.

 

Try and get 1-1.5 grams of protein per pound you weigh. Don't neglect carbs and healthy fats.

 

If you have put on some fat after a few months then do a cutting diet for a few months after.

[NTRDR]

Everyone wants to put on muscle, but afraid to put on some damn fat!

 

Eat clean, but make sure your damn calories are up there! If you're not gaining weight, EAT MORE! PERIOD!