8 REASONS WHY YOU'RE NOT BUILDING MUSCLES

1) You Don’t Progressively Increase The Weight.

The body responds to progressive overload, increasing the weight you lift over time. To stimulate the muscles to grow, you need to increase the work that they’re forced to do.But remember no egolifting increase the weights but keep form and execution correct.Working in the 6-12 range is most useful for muscle hypertrophy (growth!), which is what you should be aiming for. If you just keep using the same weight over and over then you won’t see any changes to your physique.Beginners (less than one year of training) can keep doing the same workout for a couple of months before their bodies stop adapting. There’s some individual variation, but if you’ve been working out for 4 or 5 years (or longer!), you will probably need to change your workout program every 4-6 weeks to keep seeing improvements.

2) You’re Not Eating Enough Calories or you under eating

Putting on muscle mass requires that you get your body into a calorie surplus. Many people are worried about eating too much because they’re afraid of putting on fat while trying to gain muscle.If you don’t get enough calories in, or just meet your current nutritional needs (keeping things in balance), there won’t be anything left for your body to build muscle with. A lot of “hard-gainers” just don’t eat enough to build muscle size."Hard gainers" like ectomorphs have super-fast metabolisms that burn calories almost too efficiently. This can prevent them from putting on weight easily, which creates a disadvantage for anyone aspiring to be a bodybuilder, and even a struggle for some to maintain a healthy body mass index.

3) You’re Not Getting Enough Protein.

Every one do the same mistake the surplus their carbs and forget about protein sources.Many active people aren’t getting the 0.8-1g per pound of body weight that’s ideal for maximal muscle growth.If you want to put on serious muscle mass, you often need to eat on the clock. You need to eat when you’re not hungry. And don't forget your vegetables. The antioxidants and micronutrients in a variety of vegetable sources will impact your long-term health. Vegetables also provide necessary fibre to keep you full and keep your digestion running smoothly.

4) You Don’t Work Out Hard

If you be the guy talk in your phone this is not for you.Building a decent amount of muscle requires consistent effort in the gym.10 reps followed by 5 minutes scrolling through your Facebook feed isn’t going to cut it. Don't chat,no photos just be concentrated. Another one is far too often, people determine that they’re only able to complete a certain number of reps, so they meet that goal, then stop. This habit of counting out your reps limits you from pushing past that predetermined number to reach your maximum. Push yourself until you’re so fatigued you want to stop and then squeeze in a couple more. Determine a specific goal you’re trying to accomplish in your fitness journey. It may be reaching a certain body fat percentage, running a marathon, or losing a set amount of weight. Visualize yourself attaining this goal and think about how you’ll feel when you finally achieve it. Whenever you want to quit or cheat in a workout, bring yourself back to this goal and keep going.

5) You do to much cardio session.

Cardio kills the gains remember that.I don't say no cardio.Just don't overdoing cardio.If you overdo cardio, say 40 minutes to an hour 4 times a week or more, you won’t optimize your hormonal balance for muscle building. Your testosterone levels may drop from excessive stress (T-levels control your ability to build muscle AND stay lean) and your thyroid function may be impaired. The thyroid, by the way, controls the rate of all your bodily functions…essentially your metabolism. So you don’t want to mess with your thyroid!

6) You’re Not Resting Enough.

Muscles don’t actually grow during your workout session (despite the blood-engorged pump you feel during a great workout), they grow when you’re resting afterwards. You tear down those muscle fibers and then they repair themselves and getting bigger and stronger. Good Sleep can improve concentration and productivity, also

sleep is important for various aspects of brain function.

This includes cognition, concentration, productivity and performance. Less sleep duration has also been associated with poor exercise performance and functional limitation in elderly women & men.

7) Genetics,age,gender

Some other stuff that maybe stop your muscle growth is also genetics,age,gender.A male with high normal T levels can have 70 times the testosterone of a female with low testosterone!So yes, being a female significantly impacts your ability to build muscle. It’s one of the reasons we tell women not to worry so much about “bulking up” from weight training.With the right training and nutrition approach though, women can see a visible increase in their levels of muscle.

8) You've gym addiction

Spending hours in the gym isn’t going to do you any favors. Related to the “You need to relax a little bit”, doing too much in the gym will result in a tougher time recovering between workouts while adding to your already high levels of stress. Beginners can get plenty of work in a 45- to 60-min workout, if the proper breaks are taken between sets and if they’re not checking their phones. Too many sets and hours in the gym can result in diminishing returns. Go to the gym, get focused, do the work, and go home.

Have patience and consistency. Gains are on the way!

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