Healthy Nature

Increasing your muscle mass isn’t easy. And that goes especially for those of us who already have busy lives.

It’s one thing to be involved in working out professionally all day long. And it’s another when you have a job and a family to take care of.

If you fall into the latter category, that means every little aspect of your life which affects your muscular growth means that much more.

So if you’re not seeing the gains you expect, this could be why:

1. Improper Technique or the Wrong Amount of Reps

Science has shown that to increase muscle mass, you need to focus on what you can do 3-12 reps of.

If you ask most professional or experienced weightlifters, they may even tell you to stay at 7 or below.

Going to 12-20 reps improves muscular endurance, but it’s not enough weight to help your muscles increase in size.

Along with this is improper technique. Yes, the smallest things matter.

In the gym, you see all kinds of people using incorrect form. That changes where the load affects your body, taking the stress off the muscles you want to grow.

For example, at the bench press you may see someone bouncing the bar off their chest. To put the most strain on your muscles, you lower the bar to touch your chest, stop, and then force the bar up.

Make sure you understand proper technique for every exercise you perform.

2. Excessive Reliance on Supplementation

How many times do you hear younger people talking about staying up all night before drinking and partying?

Truthfully, they’re severely hampering their muscles’ ability to grow, and reducing the impact of any supplements they take.

Many believe finding the magic combination of supplements will miraculously transform their bodies.

…But honestly, supplementation works best when you already eat a healthy diet designed to help you achieve the muscle gains you want.

They enhance what you already do. They don’t fix or replace your current approach.

3. You Don’t Have a Carefully Constructed Long-Term Plan

Muscular growth doesn’t work as well when you just show up to the gym and do whatever.

That can help you grow strength and feel fit and active.

But if you want to continue your gains, you need to create a precise short-term plan that helps you meet your long-term goals.

You may need to consult a trainer.

You should write out what you do each week and month to stay on track toward your longer-term goals.

That’s how the greatest gains happen.

So…did you see yourself in any of these? Which hit home for you and seems to make the most sense?