There are many things that could be causing you not to gain weight and build muscle but, this list below is my top 10
Reasons your not growing.
1. You work out to much.
There is no need to spend hours and hours in the gym. It’s just not training very smart. More is not better in this case. Keep your workouts between 45-60 minutes.
2. You don’t do any compound movements.
Don’t be afraid to do dead lifts, squats, or clean and presses.
3. Your to much in a hurry to see results.
You have to train your muscles to be more coordinated first and the more you train the amount of co-contraction between muscles decreases.
4. You keep a training log. What gets measured gets improved.
You have to keep track because how do you know what you did last week? Training logs are an excellent way to get yourself motivated and improve on your training.
5. Your doing to much cardiovascular activity.
Doing cardio does nothing towards your muscle building goals. If you’re trying to gain weight, don’t do cardio unless you want to do a little HITT training but that’s it. You should aim to train at least 4 days a week.
6. You’re stressed out.
Having stress in your life can wreck havoc in your body’s chemistry. Try to take it easy and deal with your stress effectively
7. You have no workout plan.
You can’t just walk into a gym and do whatever you feel like doing hoping that something sticks. You need structure. In order to grow you have to progress. If you did 100 pounds on bench press last week, the next time you do bench press add 10 pounds.
8. You’re not eating enough.
I hear it all the time that guys eat a lot but when I look at their diet, they’re not eating as nearly as much as they should. Take your body weight and multiply by 17. This is how many calories you need to consume on a daily basis to build muscle.
9. You are not be honest with your reps or your rest periods.
Cheating isn’t going to get you anywhere. You need to be doing the right amount of reps and keep short rest periods between sets. You need to either keep a stop watch or just use your phone to keep time of your rest periods. One great technique to get the most out of your workout is to rest between 40-60 seconds, that’s it. Your total workout should only last about 40-45 minutes tops. In this case, less is more. So keep you rest periods short and honest.
10. You avoid do any drop/rest pause sets.
Drop sets are a great finisher on your last set. Try this: After 4 sets of any given exercise drop the weight by 10% for an additional 3 more sets with no rest.
For a rest pause set push the weight until you can’t do any more, rest for 10-15 seconds and move the weight again. Do this for a total of 4 sets. You’ll feel great after doing one of the two and most importantly you’ll grow and bust through that plateau.
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