5 Factors Hindering Muscle Growth

Even with all the correct efforts, if you’re still not seeing muscle gains, you’re likely making these five mistakes.

5 Factors Hindering Muscle Growth

Training twice a day, consuming a surplus of calories, and prioritizing protein intake are all synonymous with individuals dedicated to building muscle. Undoubtedly, muscle building has surged in popularity on the internet, evident from the millions of Instagram posts tagged #musclegain.

Muscle mass plays a crucial role in maintaining a healthy body by boosting metabolism and managing body fat levels. However, despite adhering to the correct practices, muscle growth can plateau over time, leading to frustration. Therefore, whether you’re new to muscle building or experiencing slowed progress, it’s essential to understand what a plateau entails and identify the five reasons why your muscle-building efforts may have stalled.

What exactly constitutes a plateau

A plateau often arises among individuals committed to regular fitness and dieting. It’s a frustrating phase in muscle building when progress halts. Essentially, a plateau emerges when the body no longer responds to the same routine. During this period, consistency is key; maintaining hope and perseverance is crucial. Although plateaus test patience, sticking to your diet and workout regimen can help overcome them.

What exactly constitutes a plateau

Why Your Muscle Growth Has Stalled

1. Inadequate Sleep Is Affecting Your Muscle Growth

When you engage in weightlifting and workouts, your muscles undergo micro-tears, which then repair and grow during sleep. If your muscle growth has stagnated, insufficient sleep could be the culprit. To prioritize muscle gain, aim for six to eight hours of quality sleep each night.

2. You’re Sticking to a Monotonous Routine

The human body is highly adaptable, quickly adjusting to routines. When you adhere to the same workout regimen for an extended period, your body becomes accustomed and progress stalls. To keep your body responsive, switch up your workout every six to eight weeks and explore varying workout times.

You're Sticking to a Monotonous Routine

3. Overdoing Cardio

Engaging in cardio is a straightforward method to shed weight and calories. However, excessive cardio can lead to a calorie deficit, hindering muscle building which requires a surplus. If muscle growth is your aim, restrict cardio sessions to no more than 40 minutes per week.

4. Focusing Solely on Heavy Lifting, Neglecting Repetitions

To initiate muscle growth, muscle breakdown is necessary, achieved through training until failure. Relying solely on lifting heavy weights isn’t ideal, as it primarily promotes strength gains. Muscle growth happens when muscles endure prolonged tension, achieved by consistently performing repetitions without stopping until experiencing discomfort.

5. Ignoring Body Signals

How often have you pushed through muscle soreness to keep training? Soreness signals your body’s need for rest to recover from a catabolic state. It’s advisable not to exceed five training days per week, dedicating at least two days to rest and proper nutrition, facilitating quicker recovery.