8 reasons you're not gaining muscle.
 
FIX THESE.

Thread 👇 https://t.co/D70wLHlnIr

1. You don't eat enough.

Beginners may easily build muscle whilst losing body fat.

However, if you're constantly in a calorie deficit and trying to see your abs, you're going to have a REALLY tough time gaining any appreciable muscle mass.

2. You don't push yourself.

Forcing your muscles to get bigger means you've got to give them enough stimulus.

If your sets are too easy and you never get anywhere near failure, you're not going to provide that stimulus.

Your sets should have less than 5 reps in reserve.

3. You don't prioritize sleep.

Human growth hormone is secreted during sleep. This is vital to muscle growth.

This mostly happens during stages 3 and 4 of sleep. 

If your sleep is poor quality or you're not sleeping long enough you won't be producing as much HGH.

4. You don't track what you lift.

Your body adapts to whatever stimulus you give it.

If you're lifting the same weights for the same reps then there's no reason for the body to adapt and get stronger.

Track your weights & reps. 

Go into each set with a goal.

5. You don't eat enough protein.

If you want to grow, you've got to eat give your body enough protein to make muscle from.

Most studies suggest 1.6g protein per kg of your bodyweight (about 0.73g per lb) is the upper limit. More doesn't hurt, but it may not lead to more muscle.

6. You don't distribute your protein evenly enough.

Protein contains an amino acid called leucine. 

When sufficient amounts of leucine are present, muscle protein synthesis begins.

This is the body's signal to build muscle.

You only need about 3g of leucine to MAXIMALLY raise MPS. You can get this from about 20-30g of protein (depends on source).

More does not equal a bigger stimulus.

MPS will remain elevated for 3-4 hours.

Therefore you're better off splitting your protein up into several servings 3-4 hours apart, all at least 30g.

Eating protein only once or twice a day isn't optimal if you want to gain muscle.

7. You're not consistent enough.

After training, there's a window where you're recovered and stronger than last time.

But if you don't use your new adaptation it will disappear.

Going missing for weeks means you'll always be taking 2 steps forward and 2 steps back. https://t.co/KiaisP9EqU

8. You do too many sets and exercises.

There's a common misconception that more is better, when it comes to gaining muscle.

"If 3 sets are good, 5 must be better."
"If 4 exercises are good, 8 must be better."

This isn't the case 👇

What people forget is that working out is actually a stress, it is perceived by the body as something negative...

An effective set creates damage in your muscles.

Healing from this damage is how you get stronger 👇

Each set adds more and more damage, but you have a limit to how much you can recover from.

You're not superman.

Most studies find that 10-20 sets per muscle group per WEEK is the upper limit of what a non-drug using trainee can recover from.

Everyone is different. There will be outliers, but MOST people should stick to these guidelines and probably err on the lower end.

If you need more, you can always add it as you get more advanced.

When I became a dad & sleep went to sh*t, I had to reinvent my approach to continue progressing.

I cut out a lot and arranged my training into several 20 minute sessions per week.

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