Many people struggle with building muscle mass. If you have been in the gym consistently trying to increase the size of muscle groups, you are probably already at fault. Building muscle is not about how consistent you are in the gym but more about what you are doing in the gym and most importantly what you are doing outside of the gym.
1. Your Diet
The first thing you need to change is what, when, and how you are eating. After every workout, you need to eat a card heavy meal to retain the muscle growth that you just have fired in the gym. The next thing you need to do is make sure that you are eating a healthy, protein rich meal every 3-5 hours. This will help promote muscle growth and maintain the muscles that you have been working on building daily in the gym.
2. Your Sleep
The next thing you need to do is make sure that you are resting. Many athletes and fitness goers will workout multiple times a day and never actually allow their body to recover and replenish its muscles. Make sure you are getting at least 8 hours of sleep to help your muscles naturally develop overnight.
3. Your Lifting
If you really want to build muscle quickly, you need to change how you lift. Instead of lifting lighter weight for more reps, try to lift heavier to push your body to trigger your muscles. This will allow you to become stronger which will lead to your ability to lift heavier weight, ultimately putting more resistance on your muscles allowing for growth.
-Seth at DyeHard