5 Reasons You Can't Build Muscle

5 Reasons You Can't Build Muscle

Building muscle is probably the biggest goal of anyone who steps into a gym. Numerous types of workout programs can help you accomplish this goal, but your success is largely up to you, not the program itself. So, before you blame your workout for lack of results, make sure to correct the following muscle-blocking mistakes.

You're Not Eating Enough

Nutrition is arguably the most important variable in building muscle. If your goal is to gain weight through lean muscle growth, you may need to increase your caloric intake.
According to the National Strength and Conditioning Association, if you want to build lean muscle, you should consume approximately 10 to 15 percent more calories than you need to sustain your current weight.
If you consume 2,500 calories per day to maintain your weight, you should aim to ingest between 2,750 to 2,875 calories to gain weight. If you don't know how many calories you're currently getting, keep a food journal to track what you eat and drink.
Eat healthy foods like meats, fish, eggs, nuts, seeds, vegetables and fruits.
RELATED: 5 Simple Muscle-Building Nutrition Tips

You're Doing the Wrong Exercises

You should always perform the exercises most suitable to your current needs and abilities. Performing an exercise used by the advanced lifter one squat rack over may not be a good idea. You may lack the mobility, stability or motor skills to successfully execute that movement.
If you're an athlete with little experience with resistance training, focus mainly on compound movements—ones that involve multiple joints and muscle groups—to elicit gains in muscularity.
In a 10-week study performed at a Brazilian university, 29 untrained men were divided into two groups. One group performed two upper-body compound exercises, while the other group performed the same compound movements and two single-joint exercises. Both groups increased strength and muscle mass, but the men who also performed single-joint exercises saw no additional gains in muscle size or strength.
So if you're relatively new to strength training, you should focus mostly on multi-joint movements like Squats, Deadlifts, Push-Ups and Chin-Ups to build muscle. Don't waste your time with single-joint exercises like Bicep Curls and Leg Extensions.
And make sure to use weights that challenge you.
According to research, "intensity (i.e., load) ... is arguably the most important exercise variable for stimulating muscle growth."
RELATED: 5 Expert-Tested Ways to Build Muscle Faster

Your Form Stinks

Good technique is essential for optimal gains.
Your body doesn't know what muscles are supposed to be engaged during an exercise. If you don't practice sound form, you might not target the desired muscles.
Even if you think you're using proper form, it's important to have a qualified coach or trainer review your technique to ensure you're maximizing your results.

You Don't Track Your Progress

Are you writing down the amount of weight you lift each time you train? If not, you should start right away.
Progressive overload, or gradually increasing the resistance, is an effective method to build muscle. If intensity is arguably the most significant variable promoting lean muscle growth, make certain you increase the load as often as possible.
Recording your results after each workout allows you to look back and chart your progress and gains to avoid getting stuck at the same weight for too long.

You're Not Resting Enough

Your muscles repair themselves bigger and stronger between workouts. If you don't devote enough time to recovery, this process doesn't play out accordingly to plan, and you continue breaking down your muscles without allowing for growth. Give yourself 48 hours between intense workouts focused on the same muscle group.
And remember, sleep is crucial for muscle growth.
Researchers from Brazil found lack of sleep can contribute to increases in the secretion of cortisol; decreases in the production of testosterone and insulin-like Growth Factor 1; decreases in protein synthesis; and muscle loss. Be sure to get seven to nine hours of sleep every night.
RELATED: 5 Steps to Build Muscle Fast

Tips to lose belly fat

Hi guys , there are  many ways to lose belly fat in your stomach , basically,  you must do abs exercise  more frequent .  I like plank , just 5 minutes you will feel  fat burning at stomach . I have just upload video about steps to do pullup , watch this

Okay ,it is hard for beginner like me , soon I will get use to it , and find it easy , pullup  is first tips to lose belly fats , why ? When you do pullup , you will feel pain in your stomach , that means your stomach muscle is burning .

Secondly , do plank , try 5 minutes  , wow ! If you can do 5 minutes plank , I salute you .

Workout and exercise : Everything was done , but still no results

Sometimes I feel frustrated towards my workout and diet regime because  I see no results , but people who know me see some changes in side me . Please do not weight yourself everyday  because you wont see obvious results , really !

See yourself inside mirror and you will see no changes . Just focus on workout and exercise , eat regularly in small quantity , drink much water as well . Do light workout every day , and do hard workout twice a week , you will see results .

Right now , I am focusing on muscle building  rather than weight loss , because , I use to loss weight around 10 kg  in 2010 .  Look like alien , people start look weird at me , people start asking " hey Zack ! what happen to you , you look so thin "  ,to avoid that , I start build muscle , no matter what happen , I have bought this , pull up horizontal bar ,  I have use it several times ,  you can  see picture ,  I can pull up 5 times in one pull  , for 2 to 3 pull  , my weight is 75 kilos , so it is like no need to use dumbbell , just use my body weight . One more thing , I did workout at home , not enough equipment , no exercise mat , so , dumbbell could cause damage to my house if I roughly use it , my floor could damage.

It take time and a lot of workout in order to get good body with muscle everywhere . Sometimes I feel bored because , I did same workout everyday , try to varies your workout , like me , I will go to gym  one time a week , jogging at my residence 3 time a week , climb up hill once in 2 weeks .   Every night  before sleep , just do 100 sit ups, 15 pull ups, and finally I did PLANK.

What is PLANK ?
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Just do it 5 minutes per day .

Fighting against workout laziness

It is hard to fight against laziness to perform workout. Today no workout, so tired , and sleepy ,sleep early at 12 midnight. Workout two three times a week hopefully enough for me .

Doctor said , workout 3-4 times a week , do hard workout  2 times a week , no need to do every night 

Benefit of wake up early for your health

Wake up early  is good for health , workout in early morning is good compare to workout during late night . Because doctor said , your body is fresh in the morning compare to late night . So , if you plan to workout and build muscle , just sleep early and wake up early , see you again .

Midnight workout

Yesterday i didnt workout, so , today , take cover for yesterday , so, i did 100 sit up, 10 pull up, enough for tonight, bye

Lazy to workout

Last night I felt lazy to workout , because so tire fasting during day time , also drunk a lot of water , so, i felt lazy , my stomach  is too full and belly . Usually , I start workout at 10 pm  until 11.30 pm , about one and half hour , start with abs , sit up without putting leg on the floor ,