Packing on muscle is no easy feat regardless of whether you're a string bean or a husky guy. And why you're missing out on gains is typically caused by a number of reasons that can be easily avoided. So if you're frustrated about being stuck in the place and at the same weight, it's time to assess what you're doing and make a change.
- You Don't Eat Enough
I give every new client a simple analogy: Can you build a house with blueprints, construction workers, but no raw materials? Nope.
Muscle doesn't appear by magic. Muscle requires the right amount of nutrients to grow. That includes protein, carbs, and fat. If you don't eat enough, your body can't use calories for repair and growth. You can lift weights until you're blue in the face, but without excess calories, resistance training won't affect your muscle mass.
I'm not saying you should order pizza and eat an entire gallon of ice cream. Plan your meals and learn how many calories you need for a small surplus. Otherwise, you might add too much excess fat. You don't what that kind of size.
- You Don't Rest Or Sleep Enough
What you do in the gym causes your muscles to grow, but change doesn't happen until you're resting or sleeping. One major hormone responsible for this change is human growth hormone (HGH). Our HGH levels are highest when we sleep.
Moreover, many studies suggest an association between a lack of sleep and high cortisol levels. Cortisol is a catabolic hormone that can break down muscle tissue. It's exactly what you don't want if you're trying to build mass. Cortisol is also linked with stress, which often occurs when you don't get enough shut-eye.
You charge your phone at night, right? Do the same for your body so it functions at its best.
- You're doing too much cardio
If your goals are size and strength, cardio workouts should not dominate your program. HIIT workouts and easy cardio sessions can be slotted into your program, but your 1st priority is getting in the 3-4 weight training days. If you can recover well between workouts, feel free to add in a cardio session here or there, but not at the expense of your recovery.
- You Aren't Training To Build Mass
To build muscle, you must lift weights. But it goes beyond that. You also have to consistently add resistance so your muscles adapt to the heavier weight. If you don't create a workload that challenges your body, it won't respond.
- You've got no plan
Remove the randomness from your workouts and stick to a plan. This is the best way to improve strength and increase muscle size. Random training might make you strong (for a beginner), but it's inferior to a planned periodized training program. A linear periodized plan can look like this: week 1: 3x12-15; week 2: 3x10-12; and week 3: 3x8-10. A non-periodized plan can look like this: weeks 1-3: 1st set 10-12 reps; 2nd set 6-8 reps, 3rd set 3-5 reps. Pick a plan and stick to it for maximum gains.
Good info for beginers well done, im just getting back into lifting and jogging memory of all the in n outs
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