4 Reasons You Are Not Adding Any Muscle Gain
When it comes to gaining muscle, there are many factors that contribute to growth. Examine areas of your routine that you can improve.
1. You don't need training. You need to recover better.
Weightlifting breaks down the muscles in your body. You won't see gains just by lifting weights. You will see gains when your muscles recover. There are many strategies for the best recovery, but the main concepts always apply.
Your body works on the fuel you supply. What you eat after the gym is just as important. Provide your body with the proper amount of nutrients. Your muscles will become stronger and bigger.
Joints and Mobility
Everyone can benefit from better flexibility. When you lift weights, pay attention to improving your shape and range of motion. Incorporate movements focused on mobility in your workouts.
You should try at least seven hours of sleep every night. Going to the gym tired and deprived of sleep will hinder your performance. No amount of stimulants can help you get a bad night's sleep. Lack of sleep increases cortisol levels. Higher levels of cortisol lead to more body fat.
2. You are focused on weight instead of building muscle
Many people believe that they need to lift as much weight as possible. They want to test their strength instead of focusing on building muscle. They put more weight on the bar than they can handle and end up using the poor form and underperforming. If you treat your workouts like a competition, you will not make the muscle gains you are looking for. Treat your workouts like blocks that you must pass from one to the other to achieve your goals.
Consider a volume training plan. Volume is the total amount of weight lifted during the entire workout. This is a key factor in muscle progress and growth.
You immediately start your workout with 135 pounds on the bench press. In the first set, you complete 10 repetitions. In the second set, you complete 7. In the third set, you can only do 4 reps. You have successfully completed 21 repetitions. The total volume is 2,835 pounds (135 x 21 = 2835).
You didn't warm up before training. This results in your body being unprepared for 3 sets of 10 repetitions with 135 pounds. You can even perform better with a little less weight.
You make some warm-up adjustments and benchmark 125 pounds. You perform the first set with 10 repetitions. You perform 10 repetitions in the second and third sets. You have successfully completed 30 reps with 125 pounds. This amounts to a total volume of 3,750 pounds, not including heating sets. By putting less weight on the barbell, you managed to lift 915 pounds more!
3. You are emphasizing isolation and machine exercises. Focus more on compound exercises.
Isolation exercises have their purposes. Everyone loves to perform "bar curls" and "lat pull-downs". Many people focus heavily on isolation exercises and ignore compound exercises. Proper training should include warm-up, compound exercise and isolation exercises.
Compound exercises involve multi-joint movements that incorporate more than one muscle group. Some examples are: squats, presses, deadlifts and pull-ups. Compound exercises build strength. The stronger you are, the more muscle fibers you can engage. By involving more muscles in one movement, you can lift more weight.
If you focus only on exercises with isolation movements, you are just pumping blood to your muscles. You are not engaging muscle groups. If you focus on lifting with large, compound movements, you involve more muscle groups. More muscle groups means that you will build more strength and more muscle.
4. You don't have enough variety in your routine
Variety is a crucial factor in muscle growth. Your muscles adapt to your programs over time. Everyone, from a beginner to an experienced trainer, will experience muscle growth as a response to new movements.
Muscles get bored quickly. If you have been following the same exercise routine with the same weight and intensity, it's time to change. Try to add some new exercises. Add new exercises throughout your program to challenge your muscles. This will prevent them from adapting and getting bored.
Another way to add variety is to use the same program, but perform the exercises in a different order. If you usually start your leg day with the squat, try doing the leg press or lunges first. This change will create a stimulus for your muscles to grow.