You spend lots and lots of time in the gym trying To Build More Muscle but for some reason, you don’t build any muscle. Many things can explain why your arms are as noodly as ever (or the reason why your butt isn’t getting any bigger or even your shoulders don’t look any more sculpted) and a lot of them are completely under your control.
Here in this article, you can uncover reasons why you’re not building muscle so you can make the changes you need to make all your hard work pay off.
You’re Doing Mostly Cardio. Yes, cardio exercises are very important for keeping your body fat down and keeping your heart health under control. But however, if you are looking for building muscle, hitting the treadmill is not going to help you a lot. “Every component of exercise (minus cardio) will help with muscle hypertrophy,” which is an increase in muscular size. “Cardio has a tendency to burn calories and puts your body in a deficit, which can be ideal for leaning out, but definitely not for building mass.”
You’re Not Eating the Right Foods. Usually, if you’re consuming excess calories each day and training with a good workout you’ll grow. But nevertheless, in case you’re not eating the right foods, the probabilities are that you’ll be lowering your potential, putting on fat in the body, and not growing enough lean muscle mass. The best solution to plan your muscle mass building diet would be to split it up into protein/carbohydrate/fat ( P/C/F ) ratios. Probably the best ratio of muscle growth is 30/50/20. What this means is you’re getting 30% of your total calories from protein, 50% from carbohydrates and 20% from fats.
You’re Not Using Heavy Enough Weights. Dumbbells of 2 and 4 kg are excellent for a beginner, but in the case you’ve been lifting weights for a while, it truly is time for you to raise up the weight. To be able to build muscle, you should break down muscle tissue using a weight that is challenging enough to result in micro-tears, which when repaired, form denser, stronger fibers.
You’re Not Sleeping Enough. Those micro-tears that we mentioned above are such a key factor for muscle-building and they need rest to rebuild themselves and grow stronger. You need to rest and feed your muscles between workouts or you are going to tear them down and they will become weaker.
Your Workouts Lack Variety. If you perform the very same routine, again and again, there is a good chance you will hit a plateau in your training. You have to vary the stimulus to trigger muscle growth and the most effective way to do that is with different exercises, angles, and loads.