Why You're NOT Building Muscle!
Gain muscle mass is probably the biggest goal of every person who enters a gym. Many training programs can help you achieve this goal, but your success depends largely on you, not the program itself. So before blaming your workout routine for lack of results, make sure to correct the errors that prevent muscle growth.
You do not eat enough
Nutrition is the most important variable in your quest for muscle gain. If your goal is to gain weight by increasing lean muscle mass, you may need to increase your caloric intake. According to the National Strength and Conditioning Association, if you want to build lean muscle, you should consume about 10 to 15% more calories than you need to maintain your current weight. If you consume 2500 calories per day to maintain your weight, you should aim for between 2750-2875 calories to gain weight. If you do not know how many calories you consume daily, it’s time to keep a food journal to track what you eat and drink. Eat healthy foods such as meat, fish, eggs, nuts, seeds, vegetables and fruits foods.
You do not do the right exercises
You should always make the most suitable to your needs and current capabilities exercises. An exercise practiced by advanced athletes may not be a good idea. You can not have the mobility, stability or traction to run perfectly this movement. If you are a practitioner with little experience, focus mainly on compound movements that involve multiple joints and muscle groups to get the most muscle mass.
So if you’re just starting out in bodybuilding, you should focus primarily on polyarticular movements like pushups, bench press, squat to build muscle.
You do not track your workouts
Do you write the load you lift every time you train? If you do not, you should start right away. Progressive overload, or gradually increase the resistance, is an effective method to increase muscle mass. If the intensity is probably the most important variable to trigger the growth of lean muscle mass, make sure you also increase the load as often as possible. The registration of your results after each workout allows you to see where you left and follow your progress and especially to avoid finding yourself at the same weight for years.
You do not rest enough
Your muscles become bigger and stronger between workouts. If you do not spend enough time for recovery, this process can only be set up and you will continue to lead without increasing your muscle mass. Give yourself at least 48 hours between workouts for any given muscle. The higher your level will be important and you will need recovery. Professional bodybuilders take several days of rest between each session of the same muscle so that any muscle has recovered.
And remember, sleep is essential for muscle growth.