Why You Are No Longer Building Muscle Naturally

Why you are no longer building muscle naturally

To keep building muscle naturally there are a few basic rules we need to understand and apply. A lot of people feel they can no longer build muscle for several reasons. They might feel they are too old or they have hit their genetic limit. Most of the time all that is need is to make a few small adjustments in training and diet to get you progressing again.

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Let’s start with our programming and goals. The goal to build muscle is simple enough but we often have multiple goals. Like both building muscle and losing body fat at the same time. At first and if you have a lot of body fat to lose this is easy enough to accomplish. Especially if you lose this fat at a slow and steady pace like a pound a week. The more extreme your weight loss is the harder it becomes to build muscle.

The other thing with having excess body fat is it’s harder to see the new muscle growth. This is where it becomes very important to log your training results. Tracking your workouts helps in a two-fold way. One it lets us know we progressing, and two it gives us a goal for the next workout. The goal should always be to add another rep or increase the weight each workout. If we are not trying to do this we’re simply are not training hard enough.

When we first start training it’s easy to add weight. But as time goes on we need to look at other ways to progress. The worst thing we can do is to keep changing programs and exercises to try and find the magic combination. When you bounce around from program to program it makes it very hard to track your progress and when your always changing exercises by the time you master the movement pattern of one and you are ready to make some serious progress. You go change the exercise.

Periodically mixing up the number of sets and reps you do will keep you progressing. I like to do this every 3 weeks to a month. A lot of people have heard that 8 to 12 reps per set is the best range to build muscle and as a result, only train in that range.

Training in the 15 to 20 rep range helps to improve our work capacity and improves our lactic threshold. Which will allow us to recover faster and push more weight.

Training around the 5 rep range gets us used to moving heavier weight and builds our strength foundation preparing us for enhanced growth. To reap the rewards of training in these different rep ranges we always need to reach the most effect reps for muscle growth which is those last few reps before failure and personally I like to take the last set to technical failure.

Tracking the time you rest between sets is an important tool to help to keep you progressing. If you’re stuck you can just increase your rest time by 30 seconds and get in another rep or two. Then after a couple of workouts shorten the rest time back up again.

Not working out hard enough isn’t always the problem. For a lot of us, we have been training hard and have gotten worn out and our bodies are starting to feel a bit beat up. This is when it is time to take a break or a deload and cut our training volume in half for a week.

Another thing that stops us from building muscle is injuries. This is one of those times that changing your exercises or making a slight adjustment to an exercise is needed to keep training. If we start to feel a little irritation in one part of our body this is a good time to make a change.

For example, I have a bad shoulder and every so often overhead movements start to bother it. Including pull-ups and chin-ups. So what I do is switch to my cable machine so that my pulling angle isn’t straight overhead but more up and in front of me. This slight change relieves my shoulder and allows me to continue working my lats and take advantage of the extra stretch and range of motion I get from having my arms in a slight overhead position.

If you have stopped building muscle you need to look at your diet too. No matter what stage of progress you’re at you should be improve the quality of food you eat, focusing on whole food sources.

While losing weight for most will put them in a better state to build muscle. There does come a point when you are to lean and you need to increase your calories to start building muscle again.