Top 5 Reasons You’re Not Gaining More Muscle | Training
You’ve been doing all your best to gain more muscle and yet, you seem to be stuck. It’s like none of your efforts are working anymore. What could be the reason?
Perhaps there are more than one reason why. Well, you may just be right!
Still can’t get around why you’re not growing bigger any further? Maybe you are lacking in the following:
To grow more muscle, your main goal should be to make sure that training output is maximised while caloric input is high enough - always.
However, if you’re maximising your training, how can you return to the gym for your next session, but still produce high output? Your muscles could be tired!
If you want to be able to perform at your best when you return to the gym each week or each session, you should have rested well.
Aim to give your muscles 2 to 3 days rest between sessions. If you’re focusing more on intensity progressions and volume, you should have an optimal training frequency of 2x per week.
However, to reduce the chances of an injury occurring, you should slightly reduce either your volume or intensity per session.
Further reading: Why Do We Actually Need Sleep?
Some people, who are in the same situation as you are, often change their routines for each session in the gym. Session after session, their exercises are changed. Why you ask? Because they want to ‘shock muscles.’ What is it anyway?
Shocking muscles means you are stimulating your muscles, using a variety of workouts routines, to enable them to grow. According to Men’s Health Magazine, the world’s largest and best-selling men’s magazine for fitness and health in Australia, shocking your muscles recreate a nervous shock. This recruits more muscle fibres, allowing your muscles to get stronger and bigger at a faster rate.
The truth is however, constantly shocking your muscles can limit its potential growth. Instead of constantly changing your routine, you can add quantity to your routine. Add more weight and sets to your exercises to shock your muscles. This means that:
More weights or more sets = more muscle growth
Try to change your routine by adding sets for each exercise, or lifting more weight for each equipment. Moreover, increasing the quantity of your exercises and weight lifting also allows you to measure your training, further enabling you to better track your progress accurately.
Muscle growth requires intensity, so you should be able to increase the intensity of your workouts. Otherwise, your muscle will not grow more, so you may not be able to get stronger and lift more weights.
Further reading: What Type of Training is Best for Fat Loss?
Did you know everything vital in our bodies is made of protein? Our eyes, heart, liver, skin, hair, nails, organs, and everything else in our body are all made up of protein; as well as the most well known – muscle of course. To rebuild and maintain cellular structure of all these things, we need to consume protein.
Further reading: How Much Protein Do You Need to Consume Per Day? Why?
5. Caloric Surplus
Caloric surplus is when you have more calorie intake than what your body can burn as energy. For example, you’ve eaten a meal with 4,000 calories, but your body only needs 2,500 calories. This means that you’ve created a caloric surplus of 1,500.
The good thing about this though, is that you can use it to your advantage. As you should know, new muscle tissues comes with weight gain. This means then, that if you’re not gaining weight, you are not eating enough.
The key according to Nutrition and Fitness Magazine, is to consume 10% more than your calorie requirement when you’re training. That is roughly around 20 calories per pound of your body's weight. While doing so, track your weight to check if you really are gaining.
Will this work?
You see, our bodies need calories. Maintaining your calorie intake will only maintain your current body weight. Excess calories enable the body to grow new tissue.
However, this doesn’t mean you have to eat more and more every day. There is a healthy approach to this. Our qualified nutritionist can help you.
Further reading: What and When to Eat Around Training
By following these tips, you are sure to gain more of those muscles you’ve always wanted.
To learn more about fitness and nutrition, visit the Aussie Supps Nutrition Hub. We have our in-house qualified nutritionist to take care of your health and diet needs.