So your putting in the time but your not seeing results? Here we identify 10 common reasons why people fail to put on muscle:
Your nutrition is inadequate.
Muscle development is supported through weight training with an appropriate increase in calories and these calories should be derived from carbohydrates, protein and fat. If your not consuming enough calories, you're not feeling your muscles for growth. Drink plenty of water for hydration and to keep your muscles full and working optimally. Once you have corrected your nutrition you should then think about planning your pre- and post-workout nutrition to ensure you have the energy to lift heavy and recover adequately.
You don't get enough rest or sleep.
Rest is important for repairing the damage caused to your muscles during training. Sleep is also crucial to building muscle as this is when growth hormone is released and protein synthesis occurs. A good nights sleep is also important for mental alertness and energy so you have the ammunition to make the most of your workout!
When you're stressed your body releases cortisol, a catabolic hormone responsible for the break down of protein and therefore muscle. In short, cortisol interferes with your recovery. Vitamin C supplementation has been found to attenuate the effects of cortisol and inflammatory proteins.
You don't train for hypertrophy.
If your goal isn't to lift heavier with each training session, your not aiming for muscle growth. Train effectively by keeping track of your lifts and aim to progressively lift heavier. We suggest you aim for 6-8 reps, always start with compound movements before you fatigue and keep cardio to a minimum so you still reap the cardiovascular benefits without burning too many calories.
Pictured: Aaron Curtis has been training for over 15 years and has developed some serious lean muscle! Sleeveless Tee from http://www.strongliftwear.com/rise-n-grind-sleevel...
You don't mix up your routine.
If you're no longer getting stronger or putting on muscle, it may be time to change your routine. The human body is extremely good at adapting to repetitive stimuli so unless you change your routine at this point, your body won't have a reason to build muscle or strength. Mixing up your routine is also a great tool to beat boredom!
You're not consistent.
"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals"- Jim Rohn. Applied here, there is no magic trick to achieving hypertrophy. If you stick to the basics and consistently follow a sound nutrition, training & rest plan you will reach your goals of putting on the muscle!
You are setting unrealistic goals.
Too many lifters have unrealistic expectations about when they should expect to see gains and in what volume. Don't forget that many of the bodybuilding greats have been lifting for years! In fact Arnold Schwarzenegger had been training for 8 years prior to winning his first Mr Olympia title. We suggest you take pictures of yourself weekly and record your weight and measurements to see if any changes to your body have occurred despite what you may think.
You're not being honest with yourself.
Are you making the effort? Or are you making excuses for your lack of effort? If you don't put in the work you are not going to see results. Start taking accountability by tracking your nutrition and training.
Your technique sucks.
If you don't have good technique, chances are your not placing maximum stress on your muscles. Make the most of your workouts by researching proper form and employing the following tips: maintain slow and controlled reps, use full range of motion, avoid using momentum & don't lock out your joints. Keep in mind that bad technique can also lead to injury which means time away from training!
Pictured: Eddy Ung using the SLW Arm Blaster from http://www.strongliftwear.com/arm-blasters/
Lack of motivation.
Motivation is the process that initiates, guides and maintains goal-orientated behaviour. Motivation can come from setting and achieving small goals (i.e. setting a new PB, aim to increase your reps or volume), listening to fast-paced music during workout sets and watching inspiring videos- we have plenty of these on our youtube channel: StrongLiftWear.
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