5 Reasons Your Muscles Are NOT Growing (and how to fix it)

In the beginning, building muscle is as simple as doing full body workouts 3x per week, gradually adding weight to the bar, and doing that on a consistent basis.

These rapid results – typically experienced within the first year of training - are known as “newbie gains” and unfortunately they're short lived.

Over time, you’ll go from adding 10 lbs to your bench press each week to just 5 lbs. And eventually, you’ll be lucky to hit an extra rep with the same weight.

As a natural lifter, this is where you’ll need to make significant changes to your training.

However, if you continue to do the same thing you’ve been doing your results will only get slower and slower, until they eventually come to an end…resulting in months or even years going by with no noticeable changes to your physique.

In this video, I’m going to give you the 5 reasons your muscles are not growing…and how to avoid these pitfalls so that you can continue making gains without having to resort to illegal pharmaceuticals.

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References

[Guchiechoochchandhi]

1. 0:53 you’re not doing enough -training volume needs to increase
2. 2:18 you’re not doing the right exercises -need more compound lifts
3. 3:00 you’re not deloading -need 1 deload week every 4-12 weeks
4. 4:25 you’re not mixing it up -need variation every 12 weeks
5. 5:29 you’re training like an amateur -you need to put together a proper plan

✌🏽

[sean.momentum]

I love this this list because it really encourages everyone to do one thing. Start having a plan and start recording and measuring. Great stuff

[Kassimkaizer]

That last tip was solid!! Good content!!

[rounaksubramanian]

Very well said bro about this topic and about 5 reasons that why our muscles can't growing and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself

[PersonalFitness]

Compound movements 80% of the time. Great advice. Thanks

[strengthedgefitness]

If you’re advanced switching up your diet/calories could be a plateau breaker, also.

Deload is super important. Glad to see that in here.

[brianjordan]

This is why I keep with the bro split. I'm going to work out until I'm old and physically can't anymore. I don't need to get twice as big in half the time, when time is on my side. Less chance of frustration from a possible plateau also. Slow and steady wins the race.

[christopherwinrow]

Brilliant video mate respect YNWA brother

[TheBnjmnlrd]

Perfect timing. Im about 16 weeks in and feel like I need to do something different but don't want to impede progress.

[AdamScottfit]

Great video. I agree with everything - I think one thing to add with deloads, if life is super stressful one week, and you won't be getting enough sleep, it's a good idea to use a deload here.

[dannyspitzer]

The "Alpha" tank top wearing comedy model is hysterical, as always

[chuckschickbaldtacos]

I’m not testing and trening hard enough

[spartan_md]

Does a group include both Compound and single joint? For example Squat + quads would be a group, deadlift and hamstrings, Shoulders (OHP, LR, Shrugs) would be a group? Would chest include triceps? (flat bench, incline bench). What about lats? Would it include both row and pull downs? Would lats also include biceps? Would calves be in the Legs push group with squats and quads?

[Koyote]

MAYBE, it woulf be a good idea to add a couple of "best Kettlebell exercises for upper mass" or lower mass, etc.
This is because recently I started doing Kettlebell and or Olympic lifts and it really helped me to advance in my regular weight lifting. Just a thought...

[JXiong-zoig]

I'm lifting to stay lean and cut if gains come they come if not I'm fine with that as well!!!

[s.z.]

Every two or three months, I take one or even two weeks off. During that time I swim, hit the bag or jump the rope, but no strength exercices. Since I do that, I haven't been injured.

I also train three times a week only. My goal is not to get huge. I got enough gains, a lot of recovery times, so no chronic pain, no loss of performance.

[menrbuiltnotborn]

I grew by lowering my volume significantly but increasing intensity ; after years of increasing volume with no gains 😮

[JessusChristHeals]

You can either Deload, or just eat absolutely perfectly

[paladindanse]

6. You listen to Coach Greg and try to maingain

[teawithtwosugars]

Can anyone explain to me what it means by block 1: 12 weekly sets, block 2: 14 weekly sets etc? Thank you.