For my first post here at Lifestyle and Strength, I will try to help you understand some of the possible reasons as to why your muscles aren’t growing. Read this closely if you are experiencing lack of muscle growth and then see if you can do something to get back to growing massive muscle mass with the information I give you.
Bodybuilding Is Not Weightlifting
When I go to the gym I notice that 80 percent of everyone there is focused on the wrong thing. They pick the heaviest weight they can find and aim to lift it above their chest for a certain amount of reps. More important than just lifting weights in the gym is to stress your muscles when you’re training. Focus on the squeeze of the muscle and less on lifting the darn weights! You are hopefully not in the gym to impress anyone, but there instead to build your body! If this means using lighter weights, then that’s fine, but the focus should be on building not lifting if growing your muscles is your goal.
This also means stretching the muscles fully and then following that with a perfect and controlled contraction for maximum muscle stimulation. As far as reps are concerned, I would go for 6 to 14 reps – but the rep range should always vary. You should also not wait more than two minutes between sets. Keep your muscles guessing!
You Do Not Eat Enough
Your body needs a lot of vitamins, protein, fat, minerals and carbohydrates to create the big muscles you are working for in the gym. You have to eat a lot to keep your body in an anabolic state. This also means that if you are doing a lot of cardio, then you are wasting your energy on the wrong exercise. Save all the energy stores for your muscles. Most people who are serious about working out eat 4000 or more calories a day and not in the form of chocolate. Aim for that and you should see better results.
Obviously protein is important since muscle tissue is mainly made of protein. You should aim for two grams of protein per kg of body weight (one gram of protein per pound you weight). Important: When buying protein look carefully at the amino blend. We found the best protein powder on the Danish market in our “bedste proteinpulver test”. It is in Danish, but if you have a translator then maybe you can figure something out.
Perhaps you do not work out enough, or possibly even too much. You body needs rest as well because the growth of muscles happens outside of the gym. Sleep and relaxation are two other important factors. As many of you know, the majority of the necessary protein synthesis your muscles require to recover and grow occurs during sleep.
My last point when it comes to building those big muscles that you desire is… it takes time! You don’t get nice big, round and full muscles in just two months – be patient and keep following the plan! Now you know some of the reasons as to why your muscles aren’t growing.
This article was researched and written by Nicolai Sander Nielsen
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