Training twice a day, eating in a surplus, and binging protein are all synonyms for people who are on a mission to build muscle. Without a doubt, muscle building is the new internet rage, with over a million posts on Instagram tagged #musclegain.
Muscle mass is an important aspect of a healthy body because it helps to boost metabolism and keep body fat under control. After a while, the process of muscle gain can become irritating because a person stops gaining muscle despite doing everything correctly. This occurs as a result of reaching a plateau. So, if you're new to muscle building or your muscle loss has slowed, let's start by defining a plateau and the five reasons why your muscle building has stopped.
What Is A Plateau?
A plateau is a common occurrence for people who engage in fitness and diets on a regular basis. Hitting a plateau is one of the most frustrating aspects of muscle building because it is when the gains stop. In layman's terms, a plateau occurs when the human body stops responding as a result of repeating the same routine. The only thing to remember during a plateau is to stay consistent and not lose hope, because the plateau tests your patience, and if you stick to your diet and workout routine, you can easily overcome it.
Reasons Your Muscles Have Stopped Growing
1) You Are Not Sleeping Enough
When you work out and lift weights, the muscle breaks. Broken muscles then grow while you are asleep. If your muscle gain has slowed, it is likely that you are not getting enough sleep. If you are serious about gaining muscle, make it a point to have six to eight hours of sound sleep daily.
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2) You Are Following The Same Schedule
The human body is very smart and it adapts to things very easily. When you stick to the same workout routine for too long, your body becomes accustomed and stops responding. Change your workout every six to eight weeks and experiment with different workout times.
3) Overdoing Cardio
Cardio is one of the simplest ways to lose weight and burn calories. Overdoing cardio frequently results in a deficit, and in order to build muscle, you must be in a surplus. When your goal is to build muscle, you should limit your cardio to no more than 40 minutes per week.
4) Lifting Heavy Ignoring Reps
To build muscle, you must first break it, which occurs when you train till failure. Lifting heavy weights to gain muscle is not the best approach because it only results in strength gains. Muscle gain occurs when the muscle remains under tension for an extended period of time, which occurs when you continue to perform reps and do not stop until it hurts.
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5) Not Listening To Body
How many times have your muscles been sore but you still managed to train? Soreness is your body's indication that it is in a catabolic state and requires rest to recover. Ideally, you should not train more than five days per week and devote at least two days per week to rest and nutrition so that your body can recover faster.
Image Credit: Freepik
