10 Reasons Why Your Muscles AREN'T GROWING!
Channel: Andrew Kwong
Date: 2023-06-25

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Building muscle can be quite challenging, especially as you progress beyond the beginner stage. When you first started working out, you probably experienced rapid gains. But as time went on, you may have noticed a frustrating slowdown in your muscle growth, even with consistent training and a proper diet. If you've found yourself in this situation, don't despair because I’m here to shed light on the nine crucial reasons why your muscles aren’t growing, despite your unwavering efforts. So, let's dive right in.

The first reason why your muscles aren’t growing is that you aren’t doing enough sets. To ensure optimal muscle growth, it is crucial to provide sufficient stimulus to your muscles through adequate training set volume. Numerous research studies suggest that increasing the number of sets generally leads to greater muscle growth.  More specifically, a recent systematic review and meta-analysis found that the optimum standard recommendation for muscle growth is between 12 and 20 sets per week per muscle group. In addition, there is evidence to suggest that training volume higher than 20 weekly sets seems to be more effective for triceps brachii muscle gains (1).  This may translate to other small muscle groups such as biceps, calves, shoulders and abs.  If you notice a plateau in your progress, consider increasing the number of weekly sets for each muscle group to enhance your training volume. However, it is important to consider your training experience. If you are still relatively new to strength training but not a beginner, you may aim for 12-15 weekly sets. On the other hand, if you have several years of consistent lifting experience, you may consider increasing your sets to 15-20 weekly sets.  Another crucial aspect to consider when determining the appropriate training volume is the muscle group being trained. Smaller muscle groups, like biceps, triceps, calves, and abs, generally can tolerate higher volumes, possibly due to faster recovery times. In contrast, larger muscle groups, such as quads, back, and hamstrings, may require lower volumes to maximize growth.

Another reason why your muscles aren’t growing is that you are not changing up your rep ranges and instead sticking to one rep range.  And I’m guessing your rep range is likely somewhere around 8-12 reps.  Changing up your rep range is important for muscle growth due to several reasons:  The first reason is Muscle Adaptation. When you consistently perform exercises within a specific rep range, your muscles become accustomed to that stimulus. Over time, they adapt to handle the demands of that rep range, which can lead to a plateau in muscle growth. By changing the rep range, you introduce a new stimulus that challenges your muscles in a different way, promoting continuous muscle growth. The second reason why changing up your rep range is important is that Different rep ranges target different types of muscle fibers. Lower rep ranges (such 1-6 reps) primarily activate fast-twitch muscle fibers, which possess a higher potential for strength and power. On the other hand, higher rep ranges (wuch as 8-12 reps or more) primarily engage slow-twitch muscle fibers, which have greater endurance capacity. By incorporating a variety of rep ranges, you can stimulate and engage a broader spectrum of muscle fibers, resulting in overall muscle growth and development. The last reason is that varying your rep ranges has specific effects on muscular strength and endurance. Lower rep ranges with heavier weights primarily focus on building strength, while higher rep ranges with lighter weights emphasize muscular endurance. By including different rep ranges in your training routine, you can develop both strength and endurance, promoting well-rounded muscle growth and improving overall fitness....

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