Do you want to build muscles? Are you going to the gym day in, day out, but are you unable to build that impressive muscle mass or brute force? Who wouldn’t want broad shoulders, an impressive chest and a bench press performance of 100 kg (or more)?
Many people ask themselves: “Why don’t I grow?” In most cases, they understand the function of skeletal muscles and why they do not grow completely.
A common mistake among novice gym attendees is that they pay too little attention to nutrition. In general, they do not eat enough protein for muscle growth and recovery after exercise. Of course, other nutrients are needed, but protein intake is essential for muscle growth.
Then the training itself! Some people do not have a structured training schedule. Many beginners randomly jump from one device to another without a clear plan. Even worse, some spend more time talking to friends or endlessly scrolling their phones than actually training!
Another stumbling block is rest and recovery. Not only athletes, but people in general often do not allow themselves enough sleep to allow their muscles and hormones to recover properly.
And then there’s consistency. Many gym attendees are not consistent in their workouts. They train fanatically for a few months, but then skip weeks or even months. This can lead to muscle loss and stagnation in progression.
If you recognize yourself in this, there is good news: you can make changes today! In this article, we will discuss all of the above factors in detail so you can achieve your muscle growth and fitness goals.
Understanding Skeletal Muscles
Without going into too much technical detail, the human body has about 640 muscles. Within a muscle are thousands of muscle fibers that contract to cause movement.
For example: in the biceps there are about 100,000 muscle fibers, which work together to perform a bicep curl. Actin and myosin, the microfilaments in the muscle fibers, slide over each other to shorten the muscle (elbow flexion) and return to their original position to lengthen the muscle.
If muscles are systematically overloaded by weightlifting, they will grow larger and stronger over time. This process is known as muscle building through resistance training.
Factors that hinder muscle growth and how to dissolve them
Muscle growth can be inhibited by lack of protein intake, ineffective workouts, inadequate sleep, and lack of consistency.
The importance of eiwit intake
Protein intake is just as important as training hard in the gym.
Protein consists of nine essential amino acids and can be found in foods such as whey, milk, eggs, chicken and beef. High daily protein intake stimulates muscle building and helps with recovery.
Many novice athletes do not consume enough protein, which means they miss out on their chances of muscle growth and good recovery.
How much protein do you need?
Experts recommend consuming about 1 gram of protein per pound of body weight. For a 72 kg man, this means about 160 grams of protein per day.
Maximizing muscle protein synthesis
Research shows that eating a protein-rich meal ensures that muscle building (spieriwitsynthesis) remains dominant for about three hours.
You can then eat a new meal or snack to reactivate this effect. In general, 30-40 grams of high-quality protein per meal or snack is recommended.
A possible distribution of daily protein intake may include
- 3 x 40g high protein meals (e.g. chicken breast, fish, beef)
- 2 x 20g protein-rich snacks (e.g. protein shakes or bars)
Also, supplements like BCAAs can help improve your amino acid profile, especially if you sometimes use plant-based protein sources like soy.
Why don’t you look at the high quality BCAA supplements from Biaxol?
The role of strength training in muscle building
Many beginners make the mistake of not overloading their muscles enough to stimulate significant strength and muscle growth.
A good approach is to consult a trainer to determine your maximum 1RM (one-rep max).
Decades of research shows that the optimal weight intensity for muscle growth is 65-85% of your 1RM, with a repetition range of 6-12 reps per set.
For example, if your 1RM at bench press is 60 kg, then hypertrophy training could look like this:
- 45 kg (75% van 1RM) x 10 reps x 3 sets
In addition, periodization in training can be useful. After 10 weeks of structured training, an athlete can realistically expect a strength increase of 10-20%.
With a higher 1RM, more weight can then be used in hypertrophy phases, which stimulates further muscle growth.
An effective training programme could be as follows
- Week 1: Learning technology and movement patterns
- Week 2-5: Hypertrophy Training
- Week 6-9: Strength training
- Week 10: Starting a new cycle
Is interested in sleep
Certain stages of sleep play a crucial role in muscle repair and hormonal balance. Without sufficient quality sleep you miss out on muscle growth.
On average, people need at least 7 hours of sleep per night.
Tips for better sleep quality:
- Go to bed on time and get up at the same time every day
- Only use your bed to sleep, not to watch TV or scroll
- Avoid daytime naps
- Avoid caffeine at least 12 hours before bedtime
- Avoid screens an hour before bedtime or use a blue light filter
- Add melatonin-rich foods like dark cherries to your diet
Consistency: A regular training routine
Many athletes start strong, but lose their discipline over time.
To build visible muscles, each muscle group must be optimally trained at least once a week. Only by remaining consistent can athletes continue to increase their muscle mass.
Conclusie
All in all, the body has many muscle groups consisting of muscle cells and microfilaments. These muscles are responsible for movement in the joints.
Strength training breaks down these muscle cells and then builds them up larger and stronger using amino acids from supplements and a high protein diet. A protein intake of 1g per pound of body weight, spread throughout the day, can maximize muscle growth.
Remember that adequate sleep is crucial for physical recovery and hormonal balance. This can be improved by applying the tips we discussed earlier. And finally: be consistent in your workouts to achieve lasting muscle growth. Sounds logical, right?
Always consult a certified trainer or healthcare provider before making major lifestyle changes.
After reading this article, no one will have to say: “Why don’t I grow in muscle mass?”
Do you have questions about using products or placing an order? Please feel free to contact us.
Please note: This article is not medical advice and is not intended to diagnose, treat, cure or prevent diseases, conditions or medical problems. It should never replace the advice and treatments of a doctor or recognized healthcare provider.
Sources
Duda, K., Majerczak, J., Nieckarz, Z., et al. (2019) Muscle and Exercise Physiology: Chapter 1 – Human Body Composition and Muscle Mass, 3-26
Wilson, J.M., Wilson, S., Loenneke, J., et al. (2012) Effects of Amino Acids and their Metabolites on Aerobic and Anaerobic, Sports Strength & Conditioning Journal 34(4): 34-48
Chaves, T.S., Scarpelli, M.C., Almeida, J.G., et al. (2024) Effects of resistance training overload progression protocols on strength and muscle mass, International Journal of Sports Medicine, 45(07): 504–510
Dattilo, M., Antunes, H.K.M., Medeiros, A., et al. (2011) Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis, Medical Hypothesis, 77(2): 220–222