So, are you training hard, lifting heavy and often, but no longer gaining the desired muscle mass or definition? There could be several reasons for this. Here we will explain only two of them.
— Is it possible that you have reached a “plateau”? I don’t know what a plateau is! According to Webster, a plateau can be any number of things. We’ll go with definition #2 that seems to fit here: a period when something doesn’t increase or advance any further; stop growing or increasing. Definitely sounds like definition #2 fits the bill!
The easiest way to get off that “plateau” is to simply change up your exercise routine. As Arnold would say, you need to “pound” your muscles to keep them growing. Do you go to the gym and do the same workout in the same order every time you go? If so, try changing your routine frequently. Most experts recommend a change at least every two weeks. Once you can do hammer curls when you first enter the gym and then move on to the bench press and then dips for the triceps.
Your body will get used to this routine and will try to figure out how to compensate or adapt to what you are doing to protect itself since you are wrecking it. Change it! Next time try to do dives first. Then possibly move on to your delts as your second exercise, for example. Continually changing your routine and keeping those muscles confused or “shocked” will help them grow.
I personally like to do a full body workout (as taught by Joe Weider), three times a week, but I never do the same workout twice in a row. One day, I may do the legs first, then the next workout, the traps first, and then again the next workout, the lats first. Change the order, change the number of sets, change the number of repetitions, and/or change the weight. All of this will confuse or “shock” your muscles and you should start to notice a gain again.
— To increase muscle mass, will you also need to increase your weight? It’s not your body weight, but the weight you’re lifting. This is the first unwritten priority of all bodybuilders and it may be one of the reasons why you are not gaining the muscle mass you are looking for. It is a proven fact and the main component in the sport of bodybuilding.
The “rule of thumb” used by most bodybuilders is to increase your weight on any particular exercise when you are maximizing the reps on each set and not feeling complete exhaustion of the target muscle. You should be lifting heavy enough that you can’t finish the last rep or even two. This should give you an indicator of where you need to be. Once you can lift a particular weight and complete all the repetitions “without breaking a sweat,” it’s time to increase. improve it! This will most likely happen about every thirty days, but that will vary depending on your exercise routine, frequency, how long you’ve been lifting weights, etc.
So there you have it! A couple of possible causes of not being able to gain muscle mass. There are more reasons, so if you need some extra help in this area, a little research will give you a few more options, but these seem to be the main causes.
A word of caution, if you are exercising (lifting) alone, you should not attempt to “max out” on any exercise that may cause bodily harm if it cannot be safely executed and completed. Enjoy your workout, but be careful to lift another day!
See you at the Gym!