You’re training for weeks, months or even years but it appears that you still look the same as last year… If the only thing you can do is wondering where it went wrong, you’re in the right place to fix that!


These 3 simple but yet effective tips will help you on your journey.


Taking the next step in muscle growth is not that hard, but you’ll probably need to make some changes to your daily routine. If you’re like most gym goers you’re probably sending your body mixed messages. By going into the gym while thinking of growth will not necessarily make it happen.

When I’m talking about things that might kill your gains, I’m not talking about small changes. I’m talking about big and necessary factors that will shock your body into growth.

Muscle growth isn’t an exact science because every body is different and your body will react different to certain stimuli.  Some basic principles on the other hand like the following 3 are probably going to give you benefits. If you want to find out what they are, you definitely need to keep reading (we’re almost there).

Here are the mistakes that might kill your gains. They’re all basic factors that influence your muscle growth, so be honest and ask yourself: Which one is holding you back from your potential?

1. You’re not sleeping enough

Never forget that growth appears when you’re resting. Getting a good night’s rest will help you boost your gmuscle growthrowth hormone and it’ll give your body the chance to repair and recharge itself. If you’re not sleeping enough you’re at risk of getting a drop in your energy levels, diminished alertness, a weakened immune system AND you won’t be ready for you next workout!

Now the big question is, how many hours do you need to sleep each and every night?

Unfortunately, there is no specific number of hours…  Like I said above, every body is different so it’s normal that some people need more sleep than others. On average you should try to aim at 7-8 hours of quality sleep every night.

You can tweak your sleep with the following short tips :

– Turn you electronic devices off
– Don’t take caffeine 5-6 hours before you go to bed
– Keep your stress levels at an all time low before you go to sleep

2. You don’t master the mind muscle connection

First of all, what is the mind muscle connection exactly?

muscle growth1Your movement is controlled by your brain ( you probably already knew that). The mind muscle connection is where your mind meets your body, it’s working perfectly together. If you can improve this connection you’ll be able to recruit more muscle fibers.

If you’re fully aware how your muscles work and if you focus on the working muscle every rep you’ll see a tremendous gain in muscle growth! When you’re training it’s not strictly physical training. There is also a mental / psychological aspect to it. If you’re just going through the motions, you’re doing it wrong. If you focus on the working muscle it’ll react a lot better to the stimuli you’re giving it.

4 tips to increase you mind muscle connection :

– Flex your muscles in between sets
– Perform the exercises slowly and in control
– Leave your ego outside (take weights you can handle)
– Start with a warming up set to get used to the movement

3. You don’t eat breakfast in the morning

You probably know the saying “breakfast is the most important meal of the day”. Breakfast provides you with the energy and nutrients you need for the rest of the day.

It’s linked to many health benefits, weight control and improved performance. Whether you are headed to the gym or on your way out the door to work, make sure your breakfast is going to keep you going for the next few hour


As I told you before, these tips aren’t hard to remember or to use them in your life. Making small changes can help you build your dream physique a lot faster. If you need any help to build your dream physique, don’t hesitate to contact us!

muscle growth