Nigel Holloway

5 Reasons Why You’re Not Building Muscle||For great results, you will have to work out consistently
#1 Protein
If you are not building muscle you may need to evaluate how much protein you are getting. Protein has a major role to play in muscle building, which occurs if protein synthesis exceeds protein breakdown. If you’re not eating enough protein then it’s more likely that protein breakdown will win out. That doesn’t mean that more is better of course, as very high levels of protein quickly reach levels of diminishing returns when it comes to benefitting the muscle building process. You want to aim for about 1.8g – 2g of protein per kg of lean body mass. A high quality protein powder can help you to reach your daily targets.#2 Calorie Surplus
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#3 Progressive Overload
Are you doing the same workout, week-in, week-out? If so, this could be a big reason as to why you’re not building muscle. In its simplest terms, progressive overload simply means adding weight to the bar over time. It doesn’t have to be a lot of weight, and it doesn’t have to be every session, but it does have to happen. You have to give your muscles a reason to grow! No matter what training plan you are following, (and you should definitely be following one), any plan worth anything will include progressive overload. This could mean increasing weight, or it could be adding reps or sets; either way you’re increasing your total amount of work done and if you’re not doing this over time your muscles won’t have any reason to grow. This is one of the main reasons that people are not building muscle as much as they would like, and is closely linked to the next point.#4 Volume
The total amount of weight that you lift over your entire session does matter. One of the reasons that you’re not building muscle could simply be that you’re not doing enough work! Even when you incorporate progressive overload into your training you still have to make sure you’re lifting enough overall volume. Volume is typically calculated in the following simple way: sets x reps x weight = volume For example; 3 sets of 6 at 50kg = 900kg Properly keeping track of your workouts will allow you to calculate how much you lift each session in total. This means you can ensure you are getting enough volume for the muscles to be suitably stimulated. A good rule of thumb for this is 40-70 reps per muscle, at about 70-80% of your maximum lift, making sure that you hit every muscle at least twice a week. If you then make sure that this volume steadily increases over time, (progressive overload), and you eat a suitable amount of protein whilst in a surplus, then you’ll be well on your way to getting that body that you want.#5 Consistency
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