You might be wondering why you are not gaining muscle, even if you spend many hours a day in the gym. Or you may be gaining muscle but not as fast as you want. It’s important to examine your weight training practices to get to the heart of the problem.
The following are some issues that could keep you from gaining sufficient muscle:
- You don’t eat enough – If you are working out effectively, you’ll be burning through plenty of calories. Make sure that you eat enough to refuel your body.
- You are not drinking enough – You will not attain peak strength and high energy levels if you don’t drink enough water. Drink eight to twelve 8-ounce glasses of water per day. Your liquid intake could include protein shakes or any other type of drink.
- You have poor form in the gym – Not having the proper form while you train means that you do not maximize your movements or motions, resulting in underworked muscles.
- You don’t get enough fat – We tend to turn up our noses at fat, and while some types of fat are bad for the body, healthy fats are necessary. Incorporating good fats into your diet while training will encourage the release of anabolic hormones, which include growth hormone and testosterone.
- You are over-training – Over-training could be counterproductive. You will not bulk up if you don’t allow your muscles adequate time to repair and rest.
- You are training with low reps – You can build your strength by doing up to 6 reps per set, but you will not necessarily gain muscle this way. Experts say that you need 8 to 12 reps per set for sufficient muscle growth.
- You don’t build up – If you keep on doing the same workout, you will not gain much. Your workout should be progressive, which means you continue to add weight each day.
- You do too much cardio – If your primary aim is to build muscles, you may need to lay off the cardio or at least separate it from your strength training.
- Your workouts are too long – Working out for more than 45 minutes is counter-productive.
- You’re stressed out – Stress can impede muscle growth.
If you’re not happy with your muscle development, assess your habits and make the necessary changes to get the bulk you want. To take it up a notch, consider using a men’s health supplement such as a testosterone booster to supplement your weightlifting performance.