9 Reasons Why You Are Not Building Muscle


5. Your Rep Scheme is All Wrong

Your Reps are all wrong

Whenever doing strength training, you are used to doing three sets of 10-12 reps but this could be holding you back says Chicago-based personal trainer and running coach, Meghan Kennihan.

The ideal number of reps for muscle growth is between 6 and 12 reps per set. You should do fewer reps with heavier weights, 4-6 reps, and more reps with lighter weights, 15-20 reps. This variation brings about a great change in muscle growth.

6. Your Workout Lacks Variety

Workout Lacks Variety

Are you the one doing the same exercise daily just because you love doing it or because you only want that part of the body to grow?

Doing the same exercise daily can lead to a decline in hypertrophy.

When you perform a particular exercise like bicep curls, your muscles suffer micro-tears and needs time to recover and grow. When you do it again the next day, they simply don’t get any time to recover, rather they begin to shrink. There must be enough variety of exercises in your workout. Make a proper schedule and follow it.

7. Doing Too Much Cardio

Doing too Much Cardio

Although doing cardio is important, overdoing it can cost you those hard-earned muscle tissues. Unless you have a big lump of fat on your body, and you want to get rid of it, you should only do cardio once or twice a week.

8. Not Lifting Heavy Enough

Not lifting Heavy Enough

While we did mention that lifting heavy can sometimes lead to a decline in muscle growth, not lifting heavy enough could be just as detrimental to muscle growth. Lifting as heavy as you possibly can each and every day will bring you nothing but fatigue and possibly injuries.

9. Inconsistency

Finally, you are inconsistent with your workouts and/or diet plan. Not following them can also hold you back from making gains. You will never achieve your goals this way.

If you look at successful people you’ll notice that a contributing factor of their success is that they kept consistent with their work ethic. So why not apply the same rule to your fitness endeavor? If there’s anything you should take away from this article it’s that consistency always wins.

Whether you’re training for a show or studying for an exam, staying consistent will help you achieve your goals. Combine that with hard work, and you’ve got a winning recipe.

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