Gaining muscle mass is a grinding process. Change takes time, but if all your efforts are not coming to a fruition then it means something is off in your approach. If you can see results but now it has become stagnated then, you must change your perspective and start afresh with a new regime
1. Eat More Protein
Exercise training ruptures your muscles. The harder you train, the more important it is to take protein for recovery.
A research from the University of Stirling implied that for proper protein growth, muscle builders need around 0.25 to 0.3 grams of protein per kg body weight per meal. For example, for a 175-pound person that would come up to 24-25 grams protein in each meal.
Consume high protein foods like eggs, almonds, cottage cheese, milk, broccoli, tuna, quinoa, whey supplements.
2. Pay Attention To Compound Movements
Compound movements focus on working on multiple muscles and joints at the same time. About 10 of the compound movements can stimulate all the major muscles in the body at once.
For example, Deadlifts, a multi-joint exercise, involves movement of both hips and knees at once. It makes many muscle groups like glute, ham, deltoids and many more.
You can go for a combination of Barbell Squats, Barbell Deadlift, Dumbbell Lunges, Abdominal Cycling, Wide-Grip Lat Pulldowns.
3. Consume Something Pre-Workout
A study by the University of Texas, found that lifters who consume a shake containing amino acids and carbohydrates, were able to synthesize more proteins than lifters who didn't consume these particular shakes.
To make these shakes you require one scoop of trilixton protein powder. Mix it in water and consume it 30 minutes prior your workout. You can also consume any of the protein-rich foods but as liquid meals are absorbed faster than regular meals, it is recommended you consume these shakes preferably.
4. Progressive Overload
You cannot build muscle by being comfortable. You have to push your limits over and over again in order to get that chiseled body. You constantly must increase the weight and repetitions to meet the increasing needs of your body.
5. Muscle Supplements
You can opt for muscle supplements like Trilixton, a muscle-building supplement that makes sure you get maximum gain out of the time you spent in the gym. It helps in increasing your stamina, and endurance so that you can work out for a longer duration. It also reduces recovery time.
It is made from all herbal ingredients which help your body to have an optimal blood flow so that you can work out tirelessly and build that tissue and muscle.
In a Nutshell
Re-evaluate your diet if despite the persistent efforts, you are unable to gain weight or muscle. Do not neglect your legs when trying to build muscle otherwise your body will look disproportionate.