If you faithfully workout on a regular basis only to discover that you still look the same and you are not getting any bigger, here are a few helpful tips you can use to overcome the plateau you have reached.

First of all, if the weights you are using (be it free weights or machine) are to the point where the repetitions are almost routine and boring, then you need to advance the weight up to the next level. Easy repetitions along with barely breaking a bead of sweat will result in the muscles being toned but the growth will be lacking because the weight was not increased. Increase the weight up to 5 or 10 pounds. If the repetitions seem to be harder, stay and remain at that level until they become easy. Once the repetitions at that weight level start to get easy, increase the weight once again up to 5 or 10 pounds or an increase that reaches a level of difficulty.

Always stay dedicated to your workout routine and never procrastinate on it. If you put your workout on hold but yet at the same time you wish to see miracle results from a workout that you decide to do 3 weeks later, then you’re what I refer to as a “put-off person”. Your muscles will never grow if you keep putting off your workout (I’ll work my arms today then I’ll come back again a couple of days from now to do my leg routine) or tend to be sporadic with it. One common excuse is that “I never have the time to workout because I’m always on the go and I’m busy”. Hard working individuals that are always busy can find the time to eat and sleep because they have to in order for the body to function properly, so if they can find the time to do that, you can find the time to fit a “workout” or “exercise plan” into your schedule.

Nutrition is also a main factor in muscle growth because in order to see any type of increase in size, you also have to eat more to get big. Make out a nutrition schedule that has you eating at least 5 to 6 times a day. Precook and pack your meals in containers ahead of time so they can be ready to be heated and eaten the following day. Your nutrition schedule should involve you consuming 2 grams of protein per pound of body weight daily. Eating every three hours will help to make sure that you’re absorbing and assimilating enough nutrients to support muscle growth. Be sure to consume food that contains a good amount of carbohydrates.

Whether it be a hardcore workout or a lower impact training day for the muscles, a good night’s rest is crucial. That means you have to sleep and you have to get a good amount of it. Sleep is needed because it recovers, rejuvenates and repairs muscle tissue from the microscopic tears your muscles encounter during a workout. The hours of sleep for recovery should be at least 8 hours.

Another thing you can do is workout with a buddy or in a group. An advantage to having a workout partner is that it allows you and your partner to motivate and push each other to do more. Hopefully these tips should help you in gaining bigger muscles.