1. You Don't Get Enough Rest
Rest is essential when trying to build and sculpt your body. If you’re not getting quality sleep each night, your muscles won't grow. Lack of sleep increases your body's level of cortisol (a stress hormone), wreaks havoc on your body's human growth hormone, and inhibits your body from properly storing glycogen—all things that can have a negative impact on muscle growth,
Try getting 8 hours of sleep overnight, your body repairs itself at the time of 11pm-1am. Being asleep within these timing ensures that your body repairs itself and thus promoting muscle growth.
2. You Don't Get Enough Protein
Most people don't prioritise protein consumption as much as they do with strength training. Its time to pump up your protein is you want to get your muscles pumped. The reason: protein contains amino acids, the compounds that help build and repair muscle tissue.
Try aiming for 1.2 to 1.7 grams of protein per kilogram of bodyweight each day. Protein can come in all forms, theres animal based protein like; fish, red meat,chicken and eggs. There's also plant based complete protein such as ; quinoa and Ezekiel bread, etc. Complete protein meaning that they contain all 8 amino acids that your body needs to fuel your muscle but is unable to produce on its own.
3 Overdoing Cardio
There are some people who love cardio and can't seem to stop doing it. (You know who you are) But what you don't know is that doing TOO MUCH cardio would hinder muscle growth as it can put your body in a catabolic, or muscle-burning state.. Cardio aids fat loss but overdoing it leads to muscle breakdown,
So how much is too much cardio? If you're not a marathon runner, anywhere over 60-70 minutes a day would be counterproductive, especially if you're not eating enough calories. Often, marathon runners experience colds and respiratory infections after they race because of their higher cortisol levels. If you're experiencing any of these symptoms, it's probably a sign you need to cut back the cardio.
4. You Don't Eat Carbs
It can be frustrating to work hard at the gym and pay attention to your diet but still not realize muscle gains. Carbs are NOT the enemy. Consuming enough carbs in your diet is the main reason why muscles look full and nice or why they don't look good enough.
Carbs should be the first nutrient you focus on since your muscles need to be fuelled to do the work that stimulates them to get bigger. Add a source of carbohydrate, such as whole-grain bread, cereal, rice, quinoa, pasta and sweet potato, fruit to all meals and snacks.
For your post-workout meal, try to include 10-20g of protein and carbohydrates. Carbohydrate triggers an increase in insulin, a hormone that stimulates the uptake of amino acids by muscle cells.
5. You Don't Change Up Your Workout
To build muscle, you must lift weights. But it doesn't stop there. You also have to consistently add resistance so your muscles adapt to the heavier weight. If you don't create a workload that challenges your body, it won't respond. Doing the same workout routine week after week, allows your muscle to adapt to the routine, slowing down your progress. Try to change up your routine every 2-3 weeks. Try some new exercises that you haven't done before, or try a different split.
You can also do progressive overload, which will force you to keep lifting heavier, but do it with slow progression and not adding a ton of weights when your body is not ready for it.
If you fall victim to any of these 5 reasons. try to change them to maximise gains.