Pro Boxer Mike ‘Kujo’ Kurzeja explains why you’re not making gains and what you can do about it.
Putting on muscle mass can be a daunting task. It is easy to plateau after a few months. There are many possibilities and reasons why you may not be adding muscle. I like to focus on three important factors when it comes to muscle building.
1: Proper Routine
When building muscle, it is important to stress or slightly damage the muscle in order to stimulate it to repair and rebuild. When the muscle rebuilds it becomes bigger and/or stronger. A muscle stressor can be introduced in a variety of ways. Typically, strength athletes use heavier weights and lower reps, while endurance athletes will use lower weights and higher reps. Whatever your fitness goals are, it is important to work out with the intensity and actually break down the muscle fibers so they can rebuild themselves.
2: Proper Diet
Eating the right foods and nutrients are key in building and keeping your hard-earned muscle mass. A good place to start is to eat 40% of your macro nutrients from quality protein sources, 40% from complex carbohydrate sources, and 20% from healthy fat sources. Putting the right nutrients in your body is a key to maintaining muscle mass. Supplements are also a key factor in this, and taking myHMB is a must along with a quality multi-vitamin. Staying hydrated by drinking plenty of water is also a good idea.
3: Proper Rest & Recovery
In order to build muscle, one needs to let their muscles rebuild themselves. When muscle is broken down, the muscle fibers are rebuilt during the rest and recovery period. Sleeping 6 to 8 hours per night is recommended to keep your body in balance. Getting enough rest and sleep is one thing that is often overlooked by many athletes. Top performing athletes need the proper amount of rest.
– Mike ‘Kujo’ Kurzeja, Team myHMB Athlete | Fit Dad | Retired Pro Boxer