Health and Fitness Diet by
FItness Food

6 Muscle Gaining Mistakes (SLOW OR NO GROWTH!!)

Gain muscle fast by training like an athlete here…

When it comes to gaining muscle, it’s not just about the workouts and exercises that you do but how you do them. In this video, I cover this and many other muscle gaining mistakes that could be holding you back from building the mass you should be from your workouts. You don’t even have to be a beginner to benefit from this video, as many advanced lifters can still be making many of these mistakes.

The first big workout or muscle gaining mistake is to overtrain. Now despite what you may have been told, overtraining is a very real thing that befalls many lifters during their attempts to build muscle mass fast. They fall for the concept of more is better not realizing that if they are going to attempt to lift without the assistance of ped’s then their capacity to recover will be limited. With a healthy respect for one’s ability to recover from hard workouts, you can carefully walk the line between overtraining and not overtraining and use that to build as much muscle as you can naturally.

That said, the next mistake is even more rampant than the first and that is under training. Simply attending a gym does not grant you the right to build muscle. You actually have to put in the work when you are there if you want to see appreciable muscle gains. Many people will hit the gym and never bring enough intensity to their training to see their muscles grow and grow quickly.

In fact, once you master the balance between over and under training you will see that it is actually not that difficult to tip in your favor. By trading in workout length for intensity you will be able to build muscle mass while working out less. Your increased exercise and workout intensity will lead to faster muscle growth and more time to allow your body to recover and grow back strong.

Speaking of strong, no solid physique is built without becoming strong on your foundation exercises like the bench press, deadlift and squat. That said, many people who struggle to gain muscle are often the same people who skip out on doing these exercises. There is a valid reason for it. These exercises can be intimidating to those who lack the strength and technique to perform them. Opting for easier versions however like concentration curls and pushups is not the answer long term. Start performing these exercises and build your confidence with them and you will see your muscles build and grow as well.

Nutritionally, eating either too few calories or not enough nutrient dense calories will derail your pursuit of more muscle. Nutrition is and always will be a very important part of the equation. If you want to gain muscle you need to have your diet plan and meal plans in place to support your new muscle growth. Stop thinking that just because you are getting in enough calories that you have the goods to grow muscle. You may not. If you don’t have enough quality, nutrient dense calories coming in you will find it almost impossible to gain muscle fast or at all.

For a complete workout and nutrition program that helps you to gain muscle by training like an athlete, head to and get the ATHLEAN-X Training System.

For more videos on how to build muscle fast and how not to be a skinny hardgainer, be sure to subscribe to our channel here on youtube at


Communicator. Hipster-friendly travel trailblazer. Extreme introvert. Beer ninja. Professional entrepreneur. Coffee junkie. Analyst. Web maven.


  1. ive been working out for twice a day and about 2 hours ive put 4 pounds of muscle in the past 3 months but i dont know if im really overworking my muscles but my diet has changed and im eating the right nutrients.

  2. I do 6 days a week, but don't do the same muscle twice (purposefully). I'm 20, so I am keeping my body healing quite fast and fairly paced.

  3. My biggest fear exercise is pull-ups… I can do 8-10 first set, then it goes to 6 second rep, about 4 on third rep… And I'm pretty much dead after….. I don't know what it is….

    Apart from that, love all your videos, very very helpful and break down everything I need to know. Thank you!

  4. You played baseball. Most baseball players are “painfully thin”. If you played baseball now looking the way you do you’d be an animal

  5. i look forward to the next set… because of the pump. it’s real, arnold wasn’t lying. and it’s better than cumming

  6. He obviously doesn’t know what it feels like to be this skinny if what he was showing was him “skinny”… bollocks…

  7. hey jeff i go 2-3 hours in the gym 5-6 days a week… believe me .. i am not half assing it or on any drugs, i do take preworkout and protein powder.
    maybe. Come see me workout for 2-3 hours and then tell me if i'm half assing it. BUFFJESUS420 IG

  8. When i see Jeff's highschool times i can 't stop laughing. Lol.
    I love this channel and i respect this man.

  9. Jeff, am I wasting my money on Bulk 1340? I eat healthy. No junk food. I eat chicken and fish and lots of leafy greens. Some people tell me I am eating too clean. My metabolism is so high. I can't gain more muscle. I do watch your videos and Scott hermin. And both of you always say slow reps, which I do.

  10. I love your videos Jeff Cavaliere and I love your personality. I always watch your videos before heading to the 24 Hour Fitness to get ripped for the ladies and myself.

  11. What’s your opinion on going to the gym while you’re really tired? For example you got 4-6 hours of sleep because you went to bed late.

  12. I love watching your videos I work out 3-4 times a week can you give me some tips on quick meals to help with my diet. My high metabolism isn't helping.

  13. under-nourishing, maybe this is the reason why im not putting up more muscles. ive been training for 6 months but the results seems like ive just been traning for about 2-3 months

  14. What if you find the first few sets easy, but the last one or two really hard. Is that how you should feel or should every set be difficult where you have to put on less weight through the sets

  15. Hello .
    Here is a problem for you to solve.
    And please dont let the answer be …Change your job.
    So , here goes.
    I Amman international Truckdriver.
    I am single ,.so, nobody is there to help in the household .
    I work 15 to 17 hours a Day , Six days a week ….i eat i truckstops .
    Not good , butt there is no way around that ..the only thing i do is leg raises and situps., And i do those every Day …before bed .
    Now this all had to happen inside a Volvo cab …very limited space.
    No room for puschups..OR pullups.
    No time OR the space OR faccilty to go running ….
    So the question is …got Amy ideaal on what Els i could sweeze into a half An hour, and a Volvo cab .
    My thanks to you in advance .
    I love the channel …


  16. Thanks for the tips, new to the gym stuff. Im assuming you know youve done enough when your feeling sore and it takes time to recover? How often should i work a muscle group? Gotta get them gains man! Trying to get serious so i appreciate the advice

  17. 1. Overtraining.
    2. Undertraining – focus on effort and intensity.
    3. Avoiding the hard exercises – focus on key ones.
    4. Eating the wrong food.
    5. Under eating.
    6. Not being Consistent.

  18. Actually you weren't that small in high school, I was smaller at that age and chubbier, now I'm a bit leaner and muscular, still slightly chubby though at 23% bf

Leave a Response