10 Simple Reasons Why Your Muscles Do Not Grow

The question of all questions is why don't our muscles grow when we exercise? You can find the answer to a complex question in one or more of your training, nutrition, and lifestyle reasons. 10 reasons are enough to get a bigger picture and make the necessary corrections for optimal muscular growth and progress.

There are more than 600 muscles in the human body. They help us move and work. The number of muscles in the body cannot be affected, which does not mean that we cannot influence the amount of muscle mass. It will depend largely on genetic predisposition, age and gender.

Genetically gifted people will look more muscular, easier to gain and maintain muscle mass. Such individuals attach themselves to athletic material (mesomorphs), while endomorphs and ectomorphs, those more prone to fat mass and extremely tall, long bones, fall into groups that will tend to increase muscle mass and will put much more effort into doing so.

Another factor that is significant for the amount of muscle mass in the body is age. Younger people have higher levels of hormonal activity than older adults. Young men between the ages of 16 and 20 will find it easier to increase muscle mass than older people. The natural level of testosterone is highest during this period of growth and development, after which we can expect a decline and diminished ability of the body to build and maintain total muscle mass.

The last predetermined factor affecting the amount of muscle in the body is related to gender. There is a male population over women. The proportion of muscle mass in the average man ranges from 35 - 40%, while the proportion of muscle mass in the average woman ranges between 25 - 30%.

Despite the limiting factors targeted by strength training, we can increase muscle mass and achieve numerous health and fitness benefits. Strength training has been shown to reduce the risk of metabolic and cardiovascular disease and high blood pressure. Increasing the amount of muscle mass in the body increases the basal metabolism and maintains the desired body weight, and affects the preservation of bone mass.

Regardless of gender, a body that contains a higher percentage of muscle mass than fat mass looks nicer and healthier.

The first prerequisite and the reason why your muscles do not grow is in the planning and programming of training.

1. You do not have a plan and program that is tailored just for you

There is no single plan and program for building muscle mass. It is a mistake to think that one program will have the same effects on beginner and advanced learners. It is also wrong to put students, employees, parents in the same basket ...

A good program is only for you, your needs and your habits. It is long-term oriented with a clear goal and a timeframe within which it can be accomplished. Such a program contains smaller cycles in which the workloads increase progressively and the contents are determined according to your abilities and knowledge.

A quality curriculum is the shortest path to results and a foundation for progress.

2. Use too little or too much exercise in training

OVER LOAD - greater than 85% of maximum and less than 8 reps -

Focused on the development of strength and strength, it is not suitable for muscular hypertrophy

LESS LOAD - less than 65% of maximum and more than 12 reps -

Focused on the development of repetitive strength and endurance, it is not suitable for muscular hypertrophy

In both cases you have not achieved the goal of the exercise and will not achieve the expected results.

Strength training aimed at building muscle mass is clearly defined. Train with weights and use loads between 65 - 85% of maximum weight. Repeat the exercises between 8 and 12 times. If you are not sure, rely on the golden rule and repeat each exercise 10 times.

3. Use long breaks

The biggest challenge in training is staying focused. There are many distractors that can extend the rest time between batches. In short, your mission is clear. Forget about socializing, talking and cell phones. Rest between batches is 60 - 90 seconds!

4. Isolation exercises and trainers are not a good choice

When choosing exercises, it is best to rely on the basic complex movements in which a large number of muscle groups work. With squats, deadlifts, straight bench presses, soldier thrusts, knuckles, you can't go wrong. Isolation exercises and exercises on trainers are great, but when we want to increase muscle mass they must not dominate the program.

If you have trained your feet so far solely on the leg extension and foot thrusters and neglected the squats, I think you can see where you were wrong. Devices are easier to train, but free weight exercises give better results.

5. Do not perform the exercise correctly

By improper performance, you only cheat on yourself. Cheating refers to bad technique, partially performing an exercise, waving weights, throwing and throwing weights. Learn to perform each exercise properly and which muscle is involved in the performance. Perform the exercises at a slower pace and control the movement in full amplitude from start to finish.

Professional bodybuilders often point out that it is necessary to raise awareness of the muscles involved in the movement, to engage them as much as possible and to establish a connection between the mind and the muscles. Every repetition counts, every series counts.

6. Cardio training puts you off

Cardio training strengthens the heart and allows the oxygen from the lungs to be used better. The great muscle mass for this type of training is just a big problem. A higher proportion of muscle mass in the body loads the heart, which has to work harder and pump blood harder to meet the need for oxygen. Excessive cardio training leads to catabolism, a loss of muscle mass for a more efficient operation of the energy system.

An occasional trip to light cardio training will not hurt you, however if your goal is to build muscle mass it is better to use high-intensity interval workouts. Instead of running on a low-intensity lane for a long time, choose interval running at a fast and slow pace.


If you still don't believe this is a big mistake, take a look at what an average marathon runner looks like and compare it to a sprinter.

7. Do not feed yourself adequately

During the build-up of muscle mass, a higher appetite naturally occurs. Your body will be looking for more food given its higher consumption, which does not mean you can eat anything that falls under your hands.

Your training efforts and the plan you have made will be of no use unless you approach nutrition in the same way. Increased food intake is not a guarantee that you have met your protein, carbohydrate and fat intake needs.

Plan your meals and outline your macronutrient intake needs. Individual needs depend on structure, body composition, age, gender and lifestyle. It is not serious to give general advice, so it is best to contact an expert or someone with sufficient experience to assist you.

Nutritional supplements are only used when only we are sure that nutrition cannot meet the needs of the body.

8. You don't sleep enough

The average adult needs an average of 7 hours of sleep to replenish their energy supplies. When it comes to building muscle mass, you stop being the average person. You train intensively, eat properly, and use supplements, but you forget how important sleep is for tissue renewal, production, and protein synthesis.


Experts involved in studying the habits of highly productive people recommend a minimum of 8.5 hours of sleep. In addition to quantity, as it always is, sleep quality is also important. Avoid watching TV before bed and go to bed as soon as possible.

9. You are under a lot of stress

Catabolism is a word that no bodybuilder wants to hear. High physical and mental stress creates adverse conditions for building muscle mass by releasing the hormone cortisol. His job is to provide enough energy in stressful situations by breaking down muscles.

We cannot influence stressors, but we can learn to control stress. Use relaxation techniques, spend more time outdoors, read books, listen to music.

10. You don’t have continuity

Building muscle is a long process. Expect the results only after a few systematic cycles (8-12 weeks). A month is not enough for significant growth if we know that the average male can gain 0.5 - 1 kg of total muscle mass in a month, while in women we can expect an increase of 0.25 - 0.5 kg.


Continuity must exist in all aspects, training, nutrition and rest. Don't expect quick results, don't look for instant solutions. Follow the program and be persistent.