10 Reasons Why Your Muscles AREN'T GROWING!

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Building muscle can be quite challenging, especially as you progress beyond the beginner stage. When you first started working out, you probably experienced rapid gains. But as time went on, you may have noticed a frustrating slowdown in your muscle growth, even with consistent training and a proper diet. If you've found yourself in this situation, don't despair because I’m here to shed light on the nine crucial reasons why your muscles aren’t growing, despite your unwavering efforts. So, let's dive right in.

The first reason why your muscles aren’t growing is that you aren’t doing enough sets. To ensure optimal muscle growth, it is crucial to provide sufficient stimulus to your muscles through adequate training set volume. Numerous research studies suggest that increasing the number of sets generally leads to greater muscle growth. More specifically, a recent systematic review and meta-analysis found that the optimum standard recommendation for muscle growth is between 12 and 20 sets per week per muscle group. In addition, there is evidence to suggest that training volume higher than 20 weekly sets seems to be more effective for triceps brachii muscle gains (1). This may translate to other small muscle groups such as biceps, calves, shoulders and abs. If you notice a plateau in your progress, consider increasing the number of weekly sets for each muscle group to enhance your training volume. However, it is important to consider your training experience. If you are still relatively new to strength training but not a beginner, you may aim for 12-15 weekly sets. On the other hand, if you have several years of consistent lifting experience, you may consider increasing your sets to 15-20 weekly sets. Another crucial aspect to consider when determining the appropriate training volume is the muscle group being trained. Smaller muscle groups, like biceps, triceps, calves, and abs, generally can tolerate higher volumes, possibly due to faster recovery times. In contrast, larger muscle groups, such as quads, back, and hamstrings, may require lower volumes to maximize growth.

Another reason why your muscles aren’t growing is that you are not changing up your rep ranges and instead sticking to one rep range. And I’m guessing your rep range is likely somewhere around 8-12 reps. Changing up your rep range is important for muscle growth due to several reasons: The first reason is Muscle Adaptation. When you consistently perform exercises within a specific rep range, your muscles become accustomed to that stimulus. Over time, they adapt to handle the demands of that rep range, which can lead to a plateau in muscle growth. By changing the rep range, you introduce a new stimulus that challenges your muscles in a different way, promoting continuous muscle growth. The second reason why changing up your rep range is important is that Different rep ranges target different types of muscle fibers. Lower rep ranges (such 1-6 reps) primarily activate fast-twitch muscle fibers, which possess a higher potential for strength and power. On the other hand, higher rep ranges (wuch as 8-12 reps or more) primarily engage slow-twitch muscle fibers, which have greater endurance capacity. By incorporating a variety of rep ranges, you can stimulate and engage a broader spectrum of muscle fibers, resulting in overall muscle growth and development. The last reason is that varying your rep ranges has specific effects on muscular strength and endurance. Lower rep ranges with heavier weights primarily focus on building strength, while higher rep ranges with lighter weights emphasize muscular endurance. By including different rep ranges in your training routine, you can develop both strength and endurance, promoting well-rounded muscle growth and improving overall fitness....

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1. Number of sets, shoot for 12-20 sets per week per body part

2. Rep range, change it up. Shoot for 1-6 reps or 8-12 reps.

3. Low training frequency, shoot for two training sessions per body part per week.

4. Not following a plan, get on a plan.

5. You are not tracking your progress, track your lifts by writing things down.

6. Weak mind to muscle connect. Focus on your lifts, not hot blondes.

7. Doing excessive cardio, keep cardio under 30-45 min. Save cardio for after your lifts.

8. Not training in full range of motion. No half reps. What would Arnold do.

9. Not getting enough protein. Get the protein into the muscle. 1.66 per gram per pound you weigh.

10. Lack of motivation, lift when you don’t feel like it. Discipline and consistency win the day.

spot_of_tea

Great vid man you can tell that there's a lot of effort into it

srkrrrt

all the information is 100 percent right on

brohodi

this is how I do -
Warm up set 1 - High rep range 15
(increase weight)
Set 2, 3 - Med rep range - 10-12
(Increase weight)
Set 4 - Low rep range - 8-10

harpreetsingh-fcyd

This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!

lucasvarley

You’re not injecting enough needles in it

DannyBoy

Hi, you use green and red colour in your videos. Green you use for correct grip and you use red for incorrect group but in the same time all the red colour for the muscles which are trained I would suggest to use blue for the muscles just a tip nice video.

halwallakiri

You forgot to mention that training too many days will prevent your muscles from growing. Rest is paramount.

AngelDucattiforever

I m using resistance band at home ..no weight. So how to improve muss... And have any video please share .

sandippal

So if I weigh 155 pounds I should be X that 1.66? Wouldn’t that equate to like 250 grams of protein a day? That seems excessive…?

brenb

Quick question.

I can only afford 60-70 gm pf protein per day with my budget, can i still build muscle ?

Im 5.2ft tall & weigh 82kg ( yes I'm obese lol).

rohitmanmode