Muscle doesn’t appear by magic. Muscle requires the right amount of nutrients to grow. That includes protein, carbs, and fat. If you don’t eat enough, your body can’t use calories for repair and growth. You can lift weights until you’re blue in the face, but without excess calories, resistance training won’t affect your muscle mass.
- YOU HAVE NO SPECIFIC GOAL When you feel like you have nothing to work for, you may be inclined to skip reps, omit sets or otherwise dog an entire workout. Giving yourself a specific goal to conquer—lose five pounds in three weeks or add an inch to your biceps in a month, for example—can feed motivation to bust through boredom and plateaus. Additionally, accomplishing your objective will be a confidence booster.
- You’re Still Doing 5×5A beginner plan like a 5×5 set up is awesome. For beginners.But once you’re no longer a beginner you’ll burn out on that after a while. There are no championship lifters or bodybuilders who follow such a plan. It’s good to take you from point A to point B, to enforce proper technique and to keep training volume manageable for a newbie who usually doesn’t have the best work capacity.Once you’ve milked your newbie gains dry 5×5 and other beginner type programs will start to become more and more useless. For one thing, you can’t do nothing but big barbell lifts all week long.
- You’re not getting enough calories Calorie consumption is the solution to about 90% of the complaints lifters have about not being about to get bigger and/or stronger. Your body requires a certain number of calories to maintain your current weight. This figure is known as basal metabolic rate (BMR), and varies from person to person depending on your weight, muscle mass, activity level, age etc. If your calorie intake is lower than BMR, you will lose weight. This is known as a calorie deficit. If your daily calorie intake is higher than your BMR, you will gain weight. This is known as a calorie surplus.