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5 Reasons You're Not Building Muscle
THREAD
THREAD
1. You are not lifting heavy enough
Too many people train to ‘feel the burn’.
Instead of this, focus on linear progression and tracking total volume (sets x reps x weight) each week.
Make getting stronger on compounds your metric for progression and not ‘finisher sets’.
Too many people train to ‘feel the burn’.
Instead of this, focus on linear progression and tracking total volume (sets x reps x weight) each week.
Make getting stronger on compounds your metric for progression and not ‘finisher sets’.
2. Sleep is poor
Sleep is where your muscles grow, repair, and when your body recovers.
A poor sleep will impair muscle gain and also negatively affect your testosterone levels.
Get 8 hours of sleep per night if you want to maximize HGH and thus muscle building.
Sleep is where your muscles grow, repair, and when your body recovers.
A poor sleep will impair muscle gain and also negatively affect your testosterone levels.
Get 8 hours of sleep per night if you want to maximize HGH and thus muscle building.
3. You are under-eating
To gain muscle effectively, you need to eat in a calorie surplus
This means eating more than you think you need to and NOT skipping breakfast
Add in more carbs and healthy fats to help increase overall calories
e.g. pasta, grains, olive oil, avocados
To gain muscle effectively, you need to eat in a calorie surplus
This means eating more than you think you need to and NOT skipping breakfast
Add in more carbs and healthy fats to help increase overall calories
e.g. pasta, grains, olive oil, avocados
4. Protein is too low.
Protein is required for the growth and repair of muscle and adequate intake is required for gaining size.
Aim to get 1g protein per LB bodyweight.
170LB person = 170g protein
Split this protein out throughout the day to aid Muscle Protein Synthesis.
Protein is required for the growth and repair of muscle and adequate intake is required for gaining size.
Aim to get 1g protein per LB bodyweight.
170LB person = 170g protein
Split this protein out throughout the day to aid Muscle Protein Synthesis.
5. You're too inconsistent
Following a program and hitting your diet one week but missing it the next is NOT good for muscle building.
Instead of trying to be perfect, aim to train 3-5x per week consistently, and hit your calories Mon-Fri.
Consistency > temporary perfection
Following a program and hitting your diet one week but missing it the next is NOT good for muscle building.
Instead of trying to be perfect, aim to train 3-5x per week consistently, and hit your calories Mon-Fri.
Consistency > temporary perfection
I hope you found this thread useful.
If you'd like more in-depth insight into muscle building, fat loss, and how to optimize your health around your career
You can sign up to my newsletter here: https://theworkercoach.com/newsletter/
If you'd like more in-depth insight into muscle building, fat loss, and how to optimize your health around your career
You can sign up to my newsletter here: https://theworkercoach.com/newsletter/
