Surprising Things That Are Preventing Muscle Growth

Surprising Things That Are Preventing Muscle Growth

You want more muscle, but you don’t seem to be bulking up no matter how many hours you work out. Sound familiar? You’re not alone. A study of 394 British men found that 63% of them viewed their arms or chest as not muscular enough. If you want to build more muscle, make sure you’re not making these muscle mistakes that could be sabotaging all your sweat sessions at the gym.

You’re A Hamster On A Wheel

Your body is amazing at adapting to situations. You might be doing all the right things to build muscle, like bench presses, tricep extensions and weight lifting, but every month or so your muscles benefit from shaking up your routine otherwise they get too comfortable with the level of strain and exercise you’re doing. The result? They have no incentive to grow and are basically in a rut!

Avoid hitting a muscle-building plateau by working your muscles in new, different ways to make them stronger. It’s also a good idea to focus on exercises that are difficult to do so that you push yourself to gain strength in new ways.

You’re Not Taking A Rest Day

Your muscles actually need rest in order to bulk up, so don’t rush to the gym on the weekend. Think of it as part of your workout and make sleep your priority during this time.

When you fall into a light sleep, your body produces a Human Growth Hormone (HGH)that boosts muscle tissue while regulating your body’s metabolism. When your sleep becomes deeper, blood circulation to muscles is increased and more HGH is released. This also helps to repair muscles.

You’re Not Snacking On Carbs

Yes, proteins are obviously important to build muscle, but carbs after a workout are a must because they boost your insulin level. Why is this important? It ensures your body’s put in an anabolic state in which it can build muscle. An anabolic state is when large food molecules you’ve consumed are broken down into smaller ones, with the body making use of these chemicals and energy.

But don’t scoff croissants at the bakery on the way home – bad carbs that are highly processed won’t do you any favours. Chocolate milk is rated as one of the best post-gym snacks because it’s got fat, protein and carbs, a combination that also helps to repair muscles quickly after a workout.

You’re Not Taking Super Supplements

No, this isn’t about steroids. This is about healthy supplements that help your muscles bulk up and your body get healthier. Fenugreek is an example of a supplement that should be on your muscle-building regimen because of its enzymes: 5a-reductase and aromatase.

In a study published in the International Journal of Sport Nutrition and Exercise Metabolism, researchers monitored the effects of Fenugreek enzymes by giving participants 500 mg of fenugreek extract to be taken once a day for two months. By the end of the study, they found that fenugreek extract boosts performance and decreases body fat percentage. Fenugreek is also great for general health because it’s packed with fibre, iron and calcium.

You’re A Beer Lover

If jogging down to the pub for a pint with your mates happens a little too often, you could pay for it in muscle mass. Research from the UK found thatconsuming alcohol and exercise don’t mix. Alcohol lowers how much glucose and amino acids skeletal muscles use, which negatively affects your energy supply – meaning you’ll be huffing and puffing during that workout – as well as the metabolic process gained from exercise.

You can build more muscle, but you’ve got to be smart about it and avoid common mistakes that can be wasting all that time and energy you spend at the gym. By paying more attention to what you put into your body, resting more and refreshing your workouts, you’ll be achieving muscle growth in no time.