You will not gain weight because you are over trained. You can only build muscle if the muscle has fully recovered. Now if you follow a conventional bodybuilding program you will most likely be overstrained
There are three elements to lean muscle gain
The first is diet
The second is muscle training
The third is muscle recovery
Of all the three muscle recovery is the key to lean muscle gain. But recovery is irrelevant if you don’t have the right muscle training program. Studies prove that muscle recovery does not occur in days as the experts would make you believe, it takes weeks and there are two kinds of recovery systematic recovery and local muscle recovery
Specific muscle recovery happens when you train a muscle and it appears to recover, you don’t feel any pain or soreness
Systematic recovery happens when the whole body recovers. The fact is without systematic recovery you will not get lean muscle gains. And that is why most weight training programs fail and fail miserably! They simply don’t allow the muscles to recover, so you gain 10lbs of muscle and then your gains ends there. No matter how hard you try you won’t get the gains you want. The solution is to take some time off, 2 weeks is great if you have not made lean muscle gains in a while. So take time off and stop muscle building – it is the best thing to do get lean muscle gain
When it comes to diet, keep protein high but not so high, don’t buy into the lies that you need 20-30 grams of protein a meal to grow big muscles. In fact one serving of 30 grams of protein is plenty and enough to get lean muscle gains. You don’t even need lots of calories –the truth of the matter is that we consume enough calories to build about 10 pounds of muscle a year. So if you are not gaining muscle mass –it is not your diet but rather your training and recovery system
A good balanced muscle building diet will include low fat protein such as egg whites, fish and chicken breast.
You also need good carbohydrates such as brown rice, oatmeal, baked potatoes and wholesome breads
Drink lots of water-you need about 8-10 glasses of water a day.
Recovery is key- you need to train very infrequently, you should train once or twice a week, not more, and anything more and you will over train. In fact the best way to train is using the method seen in the the fastmuscles system muscle program at the authors box below
This is because you are always getting the right weight training workout and he right amount of rest and recovery needed to get lean muscle gain. click the link below in the authors box to gain lean muscle mass now