7 Reasons You Stop Gaining Muscles
There are situations when we may observe if even continuing our workouts the muscle mass does not seem to evolve and after a period all the training may become useless. Here I present to you 7 reasons that may lead to the seizing in gaining muscle mass:
You’re focusing on isolation moves
Isolation exercises, such as the biceps curl, target just one muscle whereas compound moves, such as squats or bench presses, target multiple muscle groups. The more muscles you work in each exercise, the more testosterone and growth hormones your body produces, which helps build all-over muscle mass. Ensure your training is based around shoulder presses, bench press, deadlifts, lunges and squats.
You’re keeping the reps too low
If you’re doing fewer than six reps per set you are building explosive muscular power, which isn’t the same thing as building muscular size. Keep your range between eight and 12 reps per set for all your major lifts, and remember that you should be reaching fatigue on the last couple. If you’re not, you need to increase the weight. If you reach fatigue before then, you’ve started too heavy.
You’re relying on machines
Resistance machines are great for beginners because they place the body in a fixed position where it’s unlikely to be injured. However, this means that the smaller muscles that stabilize your body when lifting free weights have nothing to do and so don’t grow bigger and stronger. When you move on to compound moves that are vital for big muscles you won’t have the requisite strength to go heavy, reducing your muscles’ ability to keep growing.
You’re not having a post-workout shake
It doesn’t matter what you do in the gym if you don’t have a protein shake when you’ve finished. After training your battered muscles are crying out for quality nutrients so they can start repairing themselves. Consume around 30g of protein and some high-quality carbs as soon as you’ve completed your last rep – every session.
You’re burning too many calories outside of the gym
To build muscles you need to consume more calories than you burn every day. It may be that you’re underestimating how many calories you’re burning with that game of five-a-side football or by cycling to and from work. Have a healthy snack containing carbs and protein before any form of cardio exercise to keep your energy stores topped up and always have some protein afterwards. This will ensure your body has enough nutrients still build muscles.
You’re not eating enough protein
Eating around 1.5g of protein per kilo of body weight is often enough to gain muscular size, but if you’re still struggling try increasing this to 2g. And make sure high-quality protein makes up at least a third of every meal, along with plenty of fresh vegetables.
You’re not getting enough sleep
Hitting the hay after midnight and getting up at the crack of dawn? Your body repairs and rebuilds muscles while you sleep, so not getting enough means that you’re not giving yourself the time to get bigger. Aim for eight hours every night and get to bed as close to 10pm as you can.