6 Reasons You Can't Gain Muscle
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… 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 ↓
How much bigger would he get doing the same workout?
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 after using the progressive overload trick
3. Too Much
Are you working out the same muscle group more than ONCE every 2-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. Take at least 2 days off before you workout the same muscle group again.
4. More carbs, More fat
- Carbs give you enough energy to lift heavier weights, do more reps and/or sets to build muscle.
- Fat needs to be at least 15% of your diet for you to produce enough testosterone to build muscle.
- Carbs, fats & protein needed to build muscle
Tip → More carbs can make your muscles look bigger → See why
5. You're not doing any tricks
Use 1 of these 16 Muscle Building Tricks to break out of a muscle building plateau when you're unable to progressively overload your muscles with more weight, reps and/or sets.
Take Action → Start Gaining Muscle
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