№1: You train with the same weights!
If you keep training with the same weights for an extended period and have reached that 10-12 rep range with clean exercise performance, you will not have any further progress, and you will look the same way. There is a direct connection between weight increase and muscle growth. Do you remember the first principle of bodybuilding ?!
Your main goal should be constant progress in the BASIC Exercises – Squats, Deadlifts, Bench Presses, and Military Presses! They are the foundation of any effective workout. Build your program around them, and you will enjoy a lot of power and strength, and they will bring you the desired muscles!
№2: You don’t get enough rest!
The fact that during the workout, the muscles increase their size temporarily, and some veins come out, do not mean anything. Muscle growth takes place outside the gym. Even more, in the gym, we destroy the muscles, and in reality, after a workout session, they are weaker and smaller despite the delusion of “pumping.”
It takes time for a muscle to grow: it must first recover from the workout and then grows. It takes days! By training too long and too often, we sabotage this process! For beginners, the best plan is to have more rest days than training days. In other words, no more than THREE workouts a week! For absolute beginners and young people less than 18 years old, two sessions per week are enough, combined with outdoor activities and bodyweight exercises.
№3: You are not eating enough!
If you do not eat sufficient quality food, all the effort you put into the above two points goes to hell. It would help if you got enough protein and quality calories to build new muscle. Eat about 2 grams of protein per kilogram of body weight and increase your daily calorie intake by 300 calories if you want to gain muscle. Or decrease your calorie intake if you want to lose weight, but always monitor that you get proper nutrition. Too much or less of some vitamins and minerals over an extended period can have a substantial negative impact on your body.
Conclusion
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