Are you training hard, eating healthy and taking the right supplements but you can’t seem to grow any muscle mass? If the answer is yes, know that you’re not alone – many people are in the same boat.
What’s important is not to give up – there is a way to go around this hurdle and start growing muscle mass again. But first, let’s check out the top 7 reasons why muscles stop growing.
1. You Train Way Too Hard
Yes, it’s true – training too hard can actually stunt your muscle growth. You need to let your muscles recover from damage (because they are getting damaged every time you train) before training intensely. It’s best to train each muscle group once a week.
2. You Train Too Long
Your workouts should be intense but not too long – in fact, it’s best to keep them under 45 minutes. This is because when we’re training for long periods of time, our cortisol levels rise, which can make the muscles stop growing.
3. You Sleep Too Little
Sleep is important for every function in our body and that includes muscles. When we sleep, our muscles recover and grow, so sleeping less than 8 hours a day is a recipe for a disaster. Go for 8+ hours a night.
4. You Drink Too Much Alcohol
Alcohol is bad news for our overall health, but did you know it also breaks down muscle? It’s true, so stick to a glass of red wine when drinking is required or desired.
5. You Stick to The Same Workout Routine
Since our muscles adapt to whatever they need to be doing, they can stop growing if you stick to the same old, same old. For this reason, it’s best to change your workout routine every 8 weeks.
6. You’re Not Progressively Overloading Muscles
In order to grow, muscles need to be progressively overloaded. This means you need to progressively increase either the repetitions or the weight you’re working with.
7. You’re Not Consuming Enough Protein
To build muscles, you need protein, and in sufficient amounts. Experts recommend consuming 1 g of protein per pound of bodyweight. If you cannot eat that much protein a day, feel free to supplement.