#1 BAD EXERCISE FORM
You need to make sure that you’re putting the tension on the intended muscle, otherwise, the target muscle will not get the stimulus needed for growth.
A strong mind-muscle connection is also important.
#2 PARTIAL RANGE OF MOTION
If you want to develop a muscle fully, you need to take it in a controlled manner through a full range of motion under load with continuous tension.
#3 NO PROGRESSIVE OVERLOAD
If you’re still using the same weights and doing the same number of reps you’re not utilizing this muscle-building principle.
You have to increase weight and add reps.
#4 NO PLAN
Going into the gym and doing random exercises every time will not help you build muscle.
You need to have a program to follow and repeat exercise whilst applying the Progressive Overload principle over time.
#5 NOT EATING ENOUGH
If you’re limiting the amount you eat because you’re afraid of gaining fat, then your muscle growth will be limited.
To optimise muscle growth, eat in a 200-300 calorie surplus.
#6 NOT ENOUGH PROTEIN
Eating enough isn’t enough. You also need to eat adequate amounts of protein.
1.6-2.2g of lean protein per kg of body weight is needed to support muscle recovery and growth.
#7 NOT ENOUGH SLEEP
Sleep is when your muscles recover and grow. If you’re not getting 7-9 hrs of sleep every night then all your hard work in the gym will not result in optimal growth.
#8 TOO MUCH STRESS
If you’re not sleeping enough and under a lot of stress from work and life in general, you’ll struggle to build muscle.
Pushing yourself harder in the gym will only add to the stress and stress is catabolic.
