7 Reasons Why Your Muscles Stop Growing
Introduction: Why is muscle growth important?
Why Your Muscles Stop Growing, Have you ever wondered why your muscles are not growing even after working hard for hours in the gym? It is not just a game of workouts, but diet, rest and discipline also play an important role in it. Muscle growth not only makes you stronger, but also improves your health. So let’s know the 7 reasons that are hindering your muscle growth.
Reason 1: Wrong diet plan
Your muscles will grow only when you give them the right “fuel“. If you are not taking enough calories or protein in your diet, then your hard work can go in vain.
Not having the right balance of calories
To build muscles, you have to be in calorie surplus. Meaning, it is necessary to eat more calories than you are spending. If you eat less, the body will break down muscles for energy.
Protein deficiency
Protein is an important part of muscle building. If your diet does not include eggs, chicken, fish, cottage cheese, or pulses, then muscle recovery will slow down. Try to take 1.5-2 grams of protein per kg of body weight every day.
Reason 2: Not getting enough rest
Did you know that muscles are not built in the gym, but during rest?
Lack of sleep
If you are not getting 7-8 hours of sleep every day, then your muscle recovery will be affected. During sleep, the body releases growth hormone, which helps in repairing and growing muscles.
Effect of overtraining
Doing too much exercise increases the stress on the muscles and they start breaking down. Give each muscle group a break of at least 48 hours for recovery.
Reason 3: Lack of variety in exercise
Following the same workout routine repeatedly “adapts” the muscles and growth stops.
Lack of progressive overload
If you are not increasing your weight or reps from time to time, then the muscles will not get the signal for growth.
Following the same routine
Make changes in your workout. Try new exercises or machines sometimes. This will put pressure on the muscles in new ways.
Reason 4: Lack of water and hydration
Do you know that our body is made up of 70% water? Dehydration can have a profound effect on the muscles.
Effect of dehydration on muscles
If you are not drinking enough water, then there can be muscle strain and weakness. Water helps in metabolism and delivery of nutrients to the body.
Right ways to drink water
Drink at least 3-4 liters of water throughout the day. Drink water even during workouts so that the body remains hydrated.
Reason 5: Hormonal imbalance
Hormones play an important role in muscle growth. If the hormones are not balanced, then your muscle growth can stop.
Low testosterone levels
Testosterone is the main hormone for muscle building. Its deficiency slows down muscle growth. To increase it, consume protein diet and healthy fats.
Effect of stress and cortisol
Increased levels of the stress hormone cortisol lead to muscle breakdown. Reduce stress with meditation and yoga.
Reason 6: Wrong form and technique
Are you working out in the right form? If not, there is a greater risk of injury rather than muscle growth.
Wrong position while working out
If you are bending your back while lifting weights or exercising at the wrong angle, it affects the joints rather than the muscles.
Risk of injury
Wrong technique can lead to injury, which will stop your workout continuity. Always consult a trainer.
Reason 7: Lack of discipline
Muscle building is a long process, which requires patience and discipline.
Lack of motivation
Many people give up after a few days. Do not forget that building muscles takes time.
Irregularity stops progress
If you are not regular in the gym or are taking frequent breaks, it will have a bad effect on muscle growth.
Solution: Tips for muscle growth
The right diet plan:
Take in enough calories and protein every day.
Eat fresh vegetables, nuts, and whole grains.
Rest and recovery:
Make sure to get 7-8 hours of sleep every day.
Give muscle groups a 48-hour break.
Exercise changes:
Change your routine every 4-6 weeks.
Take care of progressive overload.
Hydration and supplements:
Drink enough water throughout the day.
Use essential supplements like creatine or BCAA.
Stress management:
Practice meditation to reduce stress.
Maintain a positive attitude.
Conclusion
Stagnation of muscle growth is a common problem, but it can be cured with the right information and hard work. Maintain a balance in your diet, workout, and lifestyle. Remember, muscle building requires time and patience.
FAQs, Why Your Muscles Stop Growing
How long does it take to see muscle growth?
Usually, you start seeing initial results in 6-8 weeks.
Is it necessary to take protein supplements?
If you are not able to get enough protein from your diet, then taking supplements can be beneficial.
How much sleep is needed for a workout?
7-8 hours of sleep every day is necessary for muscle recovery.
Can overtraining stop muscle growth?
Yes, overtraining increases stress on the muscles and recovery is not possible.
Which foods are necessary for muscle growth?
Eggs, chicken, fish, cottage cheese, pulses, nuts, and whole grains help in muscle growth.