To the uninitiated, bodybuilding seems to be a simple matter of lifting weights. The reality is it's not that simple. Weightlifting is the only way to get there, but the way you lift weights also has a tremendous impact on your results. Diet also plays a role -- no matter how perfect your workout may be, a poor diet will scuttle your muscle-building plans.
Nutrition
Improper diet is a common reason why people don't see results from a mass gain plan. You must give your body enough calories to fuel muscle growth, but not so many you gain fat. An extra 200 calories above your maintenance allowance is usually enough. You must also eat the right nutrient balance. The American Dietetic Association recommends 0.63 to 0.77 g of protein and 2.3 to 3.6 g of carbohydrates per 1 lb. of body weight daily, and 20 to 35 percent of your calories should come from fat.
Stagnation
If you do the same workout over and over, with the same weight, your muscles will quickly grow used to the movement and fail to respond. To build muscle, you must stress them enough that the repair process causes them to fortify themselves against future stress -- that's where the mass comes from. Once muscles get used to the particular stress from your workout, they have no need to add additional mass for protection, and your progress stalls. Vary your workout schedule, but also vary the individual exercises within each session. The more often you change things, the more results you'll see. A monthly change is common practice, but changing your workout every time you do it can accelerate results.
Load
Some people get stuck in a rut, lifting the same weight the same number of times as a matter of routine, and they fail to progress. For your muscles to build additional mass, they must undergo sufficient stress. This means increasing the amount of weight you lift regularly. Different workouts require a different number of reps, but if you feel like you can keep going after your set, the weights aren't heavy enough. Use a weight that challenges you to finish -- the last two reps should be very difficult. If you cannot finish the set, your weight may be too heavy for that particular exercise. Unlike a too-light weight, a too-heavy weight will still build mass, but you're at a higher risk for injury.
Focus
Don't get caught up in trendy exercises that work obscure muscles that don't bulk. Instead, concentrate on heavy moves that work large muscles that have plenty of room to expand. The smaller, weaker muscles will benefit from the exercises as they work to support the larger muscles through an ever-increasing load. For example, focus on your bench press instead of incline or decline presses. Bench presses will strengthen your entire chest, but the incline presses will only work on the head of the muscle. You can still have them in your workout, but not if it means taking time and energy away from your bench presses.
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