1. Not writing anything down
A bigger muscle is a stronger muscle and to make your muscles stronger you need to lift heavier weights, do more reps and/or sets each workout but…
If don't write anything down or track your workout progress then you'll never know exactly how much more weight, reps and/or sets you need to do to beat your last workout to progressively get stronger to build more muscle.
Look at the picture below of how the man gets bigger as the bull he carries gets bigger…
How much bigger would he get carrying the same bull?
If you don't keep some sort of workout log and even if you claim you are memorizing everything in your head then you're more likely to end up lifting just about the same amount of weight, reps and/or sets each workout preventing you from getting any stronger with no muscle gains.Use 1 of these workout logs…
2. Not enough protein
Studies say you need at least .64 grams of protein per pound or 1.4 grams per kg to build more muscle mass after you workout.
3. You're not doing enough
4. You're doing too much
Are you using super heavy weights that are over 90% of your 1 rep max because all you're going to do is build a lot of strength with not much muscle gains plus you're more likely to get injured and wear out your joints & ligaments.
Are you doing more than 15 reps per set because you're probably using weights that are too light or below 60% of your 1-rep max which is not enough to gain muscle.
Are you working out the same muscle group more than once every 3-to-4 days? If you workout a muscle too often then you won't give it time to rest, recover and rebuild itself into a bigger and stronger muscle.
It takes about 36-to-72 hours for your muscle to repair and rebuild themselves after a workout so that means you need to take at least 2 days off before you workout the same muscle group again.
5. More carbs, more fat
6. You're not doing any tricks
Use 1 of these 16 Fast Muscle Building Tricks to break out of a muscle building plateau when you're having a tough time trying to progressively overload your muscles to make them bigger by lifting more weight, doing more reps and/or sets.