5 Reasons why your Muscles aren’t Growing

Reasons why your Muscles aren't Growing

 

So you're going to the gym regularly. You have the best diet for muscle growth. All of the exercises you do are flawless.

Or so would you think?

If your muscles aren't growing then the chances that you're doing something wrong are high. Continue reading to find out which are the most commonly done mistakes which are stopping you from gaining muscles.

 

These are the five most common reasons why your muscles aren't growing:

 

1# Too Much Cardio

 

Don't get me wrong now, cardio is one of the healthiest things you can possibly do. But the problem occurs when you're over-doing it.

Combing too much cardio with a low-calorie diet is the worst case scenario.

The first thing that will happen with that is, of course, losing all of your fat deposits. But after all of those fat deposits are gone - your body won't have any fat to burn and you'll start losing your muscle mass.

The reason why this is the first on the list of why your muscles aren't growing is because people do it very commonly.

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cardio is good only when it's not too much

How much cardio is enough?

It really mostly depends on what your goal is.

Twice a week, 20 minutes per each cardio session should be just enough if you're trying to build up some muscles mass.

However, if you're trying to lose weight and gain muscles you can turn it up a notch. In this case, I would recommend doing it three times a week, 20 minutes per session.

 

#2 You're not Pushing it to the Limit

 

It isn't possible to be lazy and muscular at the same time. You must pick one.

Missing out some certain days of the week and not going to the gym can be a huge factor of why your muscles aren't growing. Muscle growth requires consistency and a lot of hard work.

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being lazy doesn't pay off

Even if you're going to the gym regularly doesn't mean that you're training intense enough.

Whether you're going to the gym to lose weight, or to build muscle you still need to have one goal - increase the weight you're lifting regularly.

In order to become stronger and to start pushing your muscles to the limit you'll need to increase the weight you're lifting or the number of repetitions you're performing on a certain exercise.

Doing this will not only cause additional muscle growth, but it will also make you feel more satisfied - plus you'll feel the priceless pump in your muscles.

 

#3 Not Drinking Enough Water

 

You've probably heard this before, but I'll still mention it to remind you.

Our bodies contain 60% water. So even thinking that you'll build your muscles without water is wrong.

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water is the essence of life, not only muscles

How much water do you need to drink per day?

Most of the health authorities recommend drinking eight 8-ounce glasses per day.

But if you're having very intense workouts and daily activities, don't feel restricted to drink more than that. Again, it mostly depends on your body weight. It's simple, the more you weight - the more water your body needs.

Although it's not likely this on its own to be a reason why your muscles aren't growing, it's still a possibility. But when it is the reason, it's commonly combined with another factor.

 

#4 Your Diet Lacks Protein

 

It's ridiculous to workout without consuming enough proteins.

When we're working out our muscles, we are damaging the muscles tissues. And to repair this, and to pump up our muscles we need protein.

Protein is considered so good because it contains amino acids, which are the compounds that help to build and repair muscle.

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no protein - no gain

How much protein do you need?

To gain muscles your body requires around 1 gram per pound of body weight or 2.2 grams per kilogram.

So if you weight 220 pounds your body requires 220 grams of protein per day. Same math goes for kilograms, 100 kilograms - 220 grams of protein.

 

#5 Not Enough Calories

 

Very commonly your muscles aren't growing because you're not eating enough food.

So if you're trying to gain muscle mass your body needs to be in an energy surplus at all times. You'll need to pick the right foods which offer healthy calories.

If we're talking in numbers, you'll need to eat 500 extra calories per day so there'll be an excessive amount of energy available for the muscles to grow.

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In order to grow your muscles, you'll be required to eat enough calories per day.

Feel free to use our free calorie calculator which can help in letting you know how much to eat per day. The only thing you'll need to do is to count the calories you're consuming - and you'll be on a good road.