You’re hitting the gym consistently, following your diet chart religiously and concentrating on weight training but still not gaining muscle. It is typically caused by a number of reasons that can easily be avoided. If you’re stuck in a place for months and still weigh the same, figure out what’s wrong with your workout routine and make a difference out of it.
Here are few possibilities that could be a reason behind being stuck in a place and not gaining any muscle:
Not Lifting Heavy Enough
This is one of the most common reasons for why you’re not gaining muscles even after following a strict routine. The most feasible approach to increase muscle mass is to perform less reps with heavier weights.
Muscle growth at a cellular level is known as ‘hypertrophy’. Hypertrophy occurs when skeletal muscle tissue grows, because the obstruction stimulus increases the size of the muscle’s component cells. If you’re performing 12-15 reps with the weight you’re lifting, you’re probably not in the state of hypertrophy. In order to achieve the hypertrophy state, start with a weight that you can lift for eight reps, but not more than ten. Increase the weight and perform six reps. Add more weight and do four reps. Keep adding the weight until you fail to floor the equipment.
You’re Impatient
If you’re a beginner, the first phase of your training course does not primarily affect your muscle gains. During the phase, your coordination improves with each exercise and the amount of co-contraction between muscles decreases. Your brain gets better at communicating with your muscles and can actually engage a higher number of your muscle fibers, commonly referred to as neuromuscular efficiency.
You won’t be seeing any gains in the mirror until 2-4 weeks for your training course. Be patient and put in your efforts. Once your body develops neuromuscular efficiency, it will start gaining muscles effectively.
You Aren’t Using Steroids
It may come as a surprise, but using gear steroids can also help when it comes to gaining muscle mass. However, you need to choose them wisely and use them tactfully as well. Remember the fact that planned workout is important along with the use of steroids.
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Short Recovery Time
This cannot be stressed enough. Your muscle needs rest to build itself. Performing hardcore sets in a rapid succession does not build muscles. You need to give enough recovery time to your muscles between each set.
Muscles can recover up-to 85% in just 15 seconds after performing a set. Following this approach will build exceptional muscle endurance, but not the muscle mass. The general rule of thumb is to wait at least two minutes between sets. This allows your muscles to be fully recovered before performing the next set.
Excessive Cardio Sessions
Cardio sessions should not dominate your workout routine if you aim to increase muscle size and strength. Your first priority should be getting four days of weight and strength training. You can eventually add a cardio session if you feel that your body has recovered from the training sessions but keep in mind that recovery time should never be compromised.
Protein Deficiency
To build muscle mass, protein should constitute about 25 to 35 percent of your daily diet. Although, excessive protein intakes might cause gastrointestinal distress and frequent trips to the bathroom.
All of the required protein can be sourced through natural foods but you might end up burdening your metabolism. A protein supplement is advised to fulfill the protein requirements of your body, in the form of a smoothie. Consume the protein smoothie pre or post work out for best results.
You Cheat Your Reps
Half, or even quarter reps are seen all around the gym. If you’re doing the same, you’ll never get your desired physique. Learn through an instructor how to perform the full range of motion for each exercise. Start with small weights to learn the proper motion of a rep. In the long run, you’ll maximize your muscle gains while performing a full range of motion exercises with lighter weights than you would when lifting heavy weights for half reps.
Try to avoid these habits if you want to gain muscle mass and attain your desired physique.
