Reasons Why You’re Not Gaining Muscle??

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Reasons Why You’re Not Gaining Muscle??

After training for a while it doesn’t take long to figure out that progress is slow going, and hard to come by to say the least. Unfortunately, you can’t just show up to the gym, pump a few weights around and expect to get good gains just like that. If you’re not making the progress you want to be, read on! You could be missing one or more of these crucial steps...

Not eating enough calories.

I’m sure at some point we have all heard about calories in verses calories out. Thing is that generally we talk about this on the topic of fat loss. Eating a daily surplus of 10% calories should make sure there is enough energy coming in without spilling overboard. Be sure to include lots of good quality protein!

Not training hard enough.

Just because your program says 4 sets of 10-12 doesn’t mean you have to strictly stop there. At the end of the day, if you do what you’ve always done, you’ll get what you’ve always got. And that brings me to the next point… 

Progressive overload.

This is pretty much the key point to any program. You should be pushing for a little bit more every session. whether it’s an increase in weight, and extra set or rep, shortening of rest intervals, etc.  

Not getting enough sleep.

This is so important, yet way overlooked… this is where our bodies get a chance to rebuild and repair themselves. Its also when Human growth Hormone reaches its peak so not getting adequate sleep will hinder your chances of making the most of this. Not allowing enough time to rest will also increase Cortisol levels which is a highly catabolic hormone. 

Mind muscle connection.

Mind muscle connection is something that develops over time. And to be able to do this properly, it’s important you have a decent understanding of the muscles that are being targeted. For example, during a bench press, rather than just throwing the weights around willy-nilly, use a lighter weight and focus on perfect form and control. Throughout the rep think about the pecs as the muscles shorten and lengthen.
 
Inconsistent training and nutrition.

Consistency is key to good results. Just show up each day no matter what, you’ll find before too long it gets easier! As for nutrition, you can do everything perfectly all week, and then go and blow it in one weekend by a big night out drinking and eating all the bad food that goes with it. It’s all about finding a balance between the two. Make sure you always have meals prepped for the weekend and if your drinking, be smart about how much! 

Its all about creating a good environment for your body to be able to grow. To get the most out of your training, make sure you get on top of all these things and you'll be well and truly on the way to getting the results you've always been wanting.

Cheers, Louis Armitage Fitness Coach.



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