'I’m a fitness expert - here’s five reasons why you aren’t building muscle'
Whether you workout to boost your confidence or simply to stay fit, everyone has their own personal exercise goals. But do you ever struggle to see results despite putting in the hard work?
Consistency is key when it comes to muscle-building, but a poll of 2,000 adults found 32 percent feel they would "never" be successful when it comes to sticking to an exercise plan. There are many reasons why people give up on their goals, from setting unrealistic expectations to anticipating instant results.
Fortunately, fitness expert Gareth Sapstead has highlighted the five common mistakes that could be standing in the way of your muscle-building results.
You don’t get enough sleep
While sleep is considered vital for supporting mental well-being, it can often be overlooked when it comes to exercise. However, sacrificing a good night’s sleep to wake up early for a workout could be the reason you don’t see results.
A minimum of seven hours sleep is “crucial” for building muscle, explains Mirafit. Sleeping less than the recommended amount can decrease testosterone production, which is an essential hormone for muscle building in men and women. In turn, cortisol levels will be higher, which breaks down muscle mass and will hinder progress.
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As well as this, your body won’t have enough energy to push yourself when you work out, so it will be more of a challenge to lift heavier weights, which is vital for muscle growth. If you wake up early to exercise, sleeping earlier at night will tackle this problem.
Incorrect form
Perfecting your form will ensure you are targeting the intended muscles, and is considered a higher priority than the weight you lift. Strength and physique coach Gareth warns that with improper form, you will see little to no progress and face the risk of strains, sprains, and tears.
He adds: “Ego lifting is one of the main causes of incorrect form, a term used to describe someone who tries to lift heavier than they can handle, and it therefore impacts form. It’s crucial only to lift weights where you can still complete a rep slowly and with the correct technique.”
Using the correct weight will ensure that you’re targeting the right muscles and will allow you to increase your weights gradually. On top of this, warming up with no weight can help you practise your form, which is “particularly beneficial” for beginners.
You’re overtraining
Regular training means results arrive quicker, but working out too much can cause chemicals - such as glycogen and testosterone - to be out of sync in your body. Overtraining can lead to muscle soreness, which can prevent you from reaching your full potential, as well as increase your risk of injuries.
Rest days are key for muscle growth, giving them time to repair and replenish the glycogen stores to prepare for your next workout. Gareth suggests waiting at least 48 hours before training the same muscle group, as well as factoring in at least one complete rest day each week.
He also recommends avoiding excessively long workouts and increasing the intensity and volume abruptly. Tracking your workouts can help you recognise if you are overtraining. It’s important to consult a doctor or a professional before undertaking strenuous exercise.
The coach added: “In an ideal world, if you put the most time and effort into your training, then you should be rewarded by seeing the fastest growth in muscle and changes to your physique. Unfortunately, that just isn’t the case.”
“Training is a stressor, and it is the careful balance of stress and recovery that will ultimately determine how fast your body changes as a result of your workouts. Everyone has a unique capacity for how much stress their body can handle (i.e., an optimal level of stress). Too little will leave progress on the table, while too much can result in overtraining and the negative effects that come with it.”
Poor diet
Gareth highlights the importance of protein and calories when it comes to muscle-building. A high-calorie intake allows your damaged muscle tissue to regrow after a workout, while foods high in protein provide your body with amino acids which help your muscles repair and rebuild.
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A high-calorie diet doesn’t necessarily need to be unhealthy, as you can opt for foods like oats, avocado, and brown rice. Other high-protein options include boiled eggs, chicken breast, and Greek yoghurt.
Too much cardio
It’s no secret that cardio works wonders for your health - including weight loss and lowering blood pressure - but too much of this can hinder your muscle-building progress.
According to Gareth, cardio burns off lots of calories that are important for muscle growth while also reducing testosterone levels - which contributes to muscle growth by generating proteins. What’s more, cardio can lead to fatigue which means you’re unlikely to perform as well during muscle-building workouts.
Two cardio workouts each week is typically enough to reap the benefits without preventing muscle-building progress. But if you’re still not seeing results, try a shorter workout or cut back to once a week.
“There’s an abundance of information surrounding exercise, specifically regarding muscle-building, and it can be overwhelming for fitness enthusiasts to take in; in some cases, it may even cause a loss of motivation,” explains Gareth.
“However, once you understand the mistakes that may be preventing muscle growth, you can learn to fix any bad habits to start seeing results, whether that be your diet or your form. Everyone was once a beginner in the gym, so mistakes are common – but it’s important to stay determined and always be open to learning information surrounding fitness to help you on your journey.”
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