Top 7 reasons why you can’t build muscles
You gave everything you had in the gym, consumed every meal by the book, only to find the relentless gym mirror showing you the same image as the day before. If you have been there, then look no further as this blog discovers the top 7 reasons why you can’t build muscles. Even though there are uncountable errors possible in this hard journey, these are some of the most common ones.
Protein is the most important nutrient for the growth of muscles. It contains amino acids that are the building blocks of muscles. In simple words, the body builds muscles when it gets more amino acids than it breaks. While most bodybuilders are aware of the importance of protein, the problem arises with consuming the right amount. Research suggests consuming at least 1.6 grams per kilogram of body weight for active muscle growth. Anything less than that can decelerate your muscle-building journey.
As human beings, we’re obsessed with quick results. But, it’s best to put aside this obsession while entering the world of bodybuilding as the body has to go through various physiological changes to build muscles. These changes can not occur in a flash and require patience. The key is to enjoy the process and embrace your new lifestyle with open hands. Results usually vary from person to person depending on several factors such as genetics, technique, training volume, diet, etc. And while it might take you a bit longer than your gym buddy, the result will be worth the wait.
Your love for green
Maintaining a nutritious diet is as important as lifting weights itself. While green vegetables are one of the healthiest energy sources on the planet, they will not facilitate your muscle-building journey if they are not rich in proteins. Most green vegetables contain fiber. And while consuming a fiber-rich diet occasionally works like a charm. Digestive fibers should not constitute a significant part of your meals while bulking. The best practice is to consume vegetables rich in proteins such as broccoli, lentils, and chickpeas.
In a survey conducted in 2013, results showed that approximately 69% of bodybuilders were only training one muscle per week, a practice known as bro split. Further investigation revealed that bodybuilders who trained each muscle group 2-3 times per week gained more muscle mass than those practicing bro split. At the same time, training each muscle more than three times a week is also considered unproductive. It can derail the muscle recovery rate while also exposing muscles to the risk of injury.
Too much cardio
It is a common practice to overdo cardio in pursuit of cutting fat while gaining muscles. Though cardio is indispensable in shedding pounds of fat, it does not lend a helping hand in building muscles when overdone. Even though a session every once in a while can tone your muscles, overdoing it can harm their growth rate. On the other hand, strength training can help you kill both birds with the same stone. If it is hard for you to overcome your addiction of doing too much cardio, try switching to High Intensity Interval Training, which will give you the best of both worlds. HIIT is the most efficient route to building lean muscles while also cutting fats.
Calorie deficit is widely considered as one of the biggest reasons why bodybuilders can’t build muscles. Apart from wrong food choices, some commit the mistake of not consuming enough calories which result in a calorie deficit. For efficient muscle growth, it is essential to be on a calorie surplus. Firstly, it provides the body with the extra nutrition that the body needs to build muscle. And, secondly calorie surplus stimulates testosterone production while decreasing cortisol levels simultaneously. According to research, calorie surplus should not exceed 300 calories for trained individuals for efficient muscle growth.
No progressive overload
Progressive overload refers to increasing weight, repetitions, or number of sets to upgrade your training level. Following the same routines over and over can lead to plateauing, a state where you don’t feel challenged while training. Apart from slowing down the building process, it can also lead to demotivation. The best practice is to constantly elevate your workouts by increasing weights and challenging your muscles with new strength training exercises.
Conclusively, any of these reasons is detrimental enough to stall your muscle growth. By altering your training methods accordingly, you will be able to level the playing field. But, if you want to get a step ahead of your competition and reach peak-life performance, add the original SD Matrix to your daily regime. Not only will it produce overwhelming results that will exceed your expectations, but it will also amplify your training volume.