I KEEP GOING TO THE GYM, BUT MY MUSCLES WONT GROW
Are you seeing the results you want from your weightlifting routine? Or do you feel like no matter what you do, you are stuck in the same place? I know for many people, they go months working out and make little to no visible progress in muscle growth. While gaining muscle is a very simple and direct process, you must understand that your body is not simple. Your body is a complex machine. Let’s go over some reasons muscles WONT grow.
After reading this BLOG – you should have a better understanding of what maybe holding you back from gaining muscle, and ways you can improve it NOW.
UNDERSTAND YOUR MUSCLE
Your muscles are a soft tissue found in your body. Their main purpose is to produce force and motion. Your muscle is made up of an astonishing 79% water. Muscles is made up of many individual muscle fibers. These fibers are made up of protein blocks called myofibrils. These myofibrils contain myoglobin and many other molecules to provide energy and oxygen to the muscle. Each of these Myofibrils contain filaments that can fold together when given the signal.
What is Needed For Muscle To Grow?
To simplify this question, in order for muscle to grow we need to consume protein. Protein is made up of amino acids. When we workout, or go to the gym and exercise our muscles, we break them down. These amino acids (which are the building blocks of protein) then get to work on repairing your muscle stronger & bigger – to withstand more force or pressure.
Now that you know a little more about muscles, what they are made up of & what we need to feed them, you can understand that it is not a complicated process. However our bodies are so delicate that not doing something correctly can throw off the whole equation. Let’s go over somethings you may be not doing correctly, that are causing you to have no muscle growth.
1.) THE FIRST REASON YOUR MUSCLES WONT GROW: HYDRATION
Did you read up above on how much of muscle is made up of water? Muscle is made up of 79% water! What does that tell you? Well it tells me that water is 79% important in muscle function and growth. 79% is a majority of a pie which ever way you slice it. So the first reason your muscle wont grow could be a lack of hydration.
How much water should you drink if you are trying to build muscle ?
For most men you should be drinking approximately 1 gallon a day & for women roughly 3/4 gallon a day. This might seem like a lot, but once you get used to it, it’s actually very easy to do.
Water plays a huge role in your muscle function and performance. Also giving your muscle the adequate water amount will make sure they keep their fullness. Another thing drinking adequate amount of water can help with is cravings, and controlling your appetite.
Want to perform at your maximum potential? Make sure you are not dehydrated.
THE SECOND REASON YOUR MUSCLES WONT GROW: NUTRITION
Let me guess.. You think you are following the right nutrition plan? Have you asked yourself – Is this nutrition plan working? If you are not seeing the results you want you MUST look at your nutrition. Apart from drinking water, your nutrition is right behind it. We can survive a few weeks without food, however we can only last a few days without water.
Water is important & then nutrition is right behind it. Let’s break down how each MACRO helps you in the gym.
Muscle growth is stimulated by training and stimulated with nutrition (protein) this process is called MPS ( Muscle Protein Synthesis). Your muscle uses the protein to rebuild it’s damaged muscle fibers.
Carbohydrates provide you the energy you need to workout. Carbs are a muscle sparring molecule as well. If you only consume protein, your body will use the protein for energy & not the carbs. We need as much protein that we consume to work on rebuilding our muscles, so we can recover quickly. Our muscles also store muscle glycogen which give us stores of energy to be used when we need it, and also increasing the fullness of the muscle.
Fats help play a huge role in hormone production. This can be linked directly to our muscle. Testosterone helps build muscle. If you have a low fat diet, you can cause your testosterone to lower.
THIRD REASON YOUR MUSCLES AREN’T GOWING: NOT ENOUGH REST
This can be overlooked many times. We live in such a busy world, and we are told to do more and sleep less. The “Busier” we are – the “Better” we are. WRONG!!
I have fallen trap to this myself & it can sneak up on you. Apart from muscle fatigue, you will have all types of fatigue. You will not perform in the gym, you will be easily agitated, you will be craving way more foods, you may see depression side effects & your muscles wont grow. So make sure that you are getting enough rest.
How much rest should you get?
Most of us need 7-8 hours a night. However I myself have found that 9 hours is best for me. So I created a sleep schedule where I go to sleep at 10PM and wake up at 6-7 A.M. This ensures that I am ready & rested for the next day, and the next workout.
Your body recovers, and grows while you sleep and rest. I always assumed that your body grew while at the gym. I used to go 7 days a week, until the effects of overtraining hit me, and I did my research. So I found that adding a rest day at least once a week really helped. Not only did I feel better, but I actually started gaining weight. If you really are aiming to put some muscle mass on, even just 5 days a week will work well.
WILL YOU START GROWING MUSCLES?
Now that you know a few things that maybe holding you back, will you look at yourself in the mirror and be straight up with yourself? Many times we want to tell ourselves that we are doing something correct, just to make ourselves feel better – when in fact we aren’t. So be honest with yourself if you are not seeing the results you want & see what you can improve.
No matter how good you are doing – THERE IS ALWAYS ROOM FOR IMPROVEMENT