7 Reasons Muscles Stop Growing

Exercising with a barbell

7 Reasons Muscles Stop Growing

Does it appear that your muscles have stopped growing after a few months of training even though you are training very hard?

Why Muscles Stop Growing
Why Muscles Stop Growing


7 reasons muscles stop growing and how to get them to grow again.

  1. You are training too hard. Every time you train your muscles intensely, you are actually tearing down your muscle fibers. Your muscles need to recover from these damages. During the recovery period, the muscles also gain in strength. This is why it is so important to only train each muscle group once or at most twice a week.
  2. You are training too long. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells. Therefore, you can keep your workout intense but do not workout more than an hour each session.
  3. You are sleeping too little. You need to sleep well for good muscle growth. Your muscles repair grow when you sleep. So if possible, sleep more than 8 hours a day and watch those muscles grow fast!
  4. You are abusing alcohol. Alcohol is known to break down muscle mass. This is a common cause as to why muscles stop growing.
  5. You never change your workout routine. It’s a good idea to change your workout routine every 6 to 8 weeks. Your body can adapt to a routine and muscles stop growing.
  6. You do not progressively overload your muscles. You must try to increase your reps or weight every time you train a particular muscle group. Otherwise, your muscles are not being challenged to cause growth.
  7. You do not eat sufficient protein. If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you have 1 gram of protein per pound of your body weight equivalent. If enough protein is not consumed with your normal diet, you can supplement with protein shakes. A lack of protein can be a reason muscles stop growing.

There you are, the 7 reasons why your muscles stop growing even though you are training hard. These 7 reasons and fitness tips on how to overcome them will be sufficient for an average bodybuilding beginner.

Don’t Forget Recovery Nutrients

Fresh red plumsMany highly active exercisers do not take in enough recovery nutrients before, during or after training. This leaves the body over-trained, tired and susceptible to injury.

For an active adult, it is important to understand that your recovery nutrients are just as important as your workouts. As you age, your body becomes less effective at recovering from activity. However, you can significantly combat this natural process by consuming more quality nutrients like carbohydrates, protein, vitamins, minerals and antioxidants. When you have a tough workout, you need to put yourself into what is called positive nitrogen balance.

A positive nitrogen balance means that your body is using more protein for tissue repair and growth than it is losing due to hard training or activity. Inadequate protein consumption leaves your muscles starving for protein that is so important for muscle tissue repair, growth and maintenance. It is also important to get ample sleep and rest and to consume quality carbohydrates so your muscles will have the energy to fuel your high activity.

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Author: Jeni

Certified by the Professional School of Fitness and Nutrition in March, 1995; honored for exemplary grades. Practicing fitness and nutrition for over 20 years. Featured in the Feb. 1994 issue of "Shape" magazine. Featured in Collage in the spring issue of 1995 Low fat recipe's published in Taste of Home, Quick Cooking, and the Milwaukee Journal-Sentinel, among others. September, 2001: Featured in "Winning The War on Cholesterol" By Rodale Publishing

1 thought on “7 Reasons Muscles Stop Growing”

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