Gym doesn't build muscle, why?

For the majority of people who go to the gym, the ultimate goal is to build muscle and tone. Although they may have researched and watched many workout videos, some still make many common mistakes that prevent the gym from building muscle. Therefore, it is necessary to actively find the reason why the gym does not build muscle to have a way to overcome and achieve the goals of growth and progress for yourself.

Not consuming enough calories is the answer to the question of why the gym doesn't build muscle. The body needs a certain amount of calories to maintain its current weight and it varies from person to person depending on weight, muscle mass, activity level, age... If calorie intake is below background basic needs, the body will lose weight. Conversely, if the daily calorie intake is higher, the body will gain weight. At this time, excess calories combined with exercise can increase muscle mass.
Therefore, if you want to build muscle and gain weight, you need more calories than you consume by adding 500. This is the amount of calories you should eat per day to build muscle.

All in all, if you eat the extra calories you need each day and train with a good workout regimen, every athlete will grow. However, if you don't eat the right foods, you will most likely limit your potential, create excess body fat and not develop enough lean muscle.
The best way to plan a muscle building diet is to split it into a protein/carbohydrate/fat ratio according to the best muscle gain ratio of 30/50/20. This means that the body should get 30% of its total calories from protein, 50% from carbohydrates and 20% from fat.

Eating well is just as important as what you eat. Eating enough 3 meals a day is only suitable for normal people but not suitable for gym people who need to gain muscle.
Research has shown that eating smaller meals not only promotes a faster metabolism, but also helps maintain weight and gain muscle. Accordingly, gym goers who need to gain muscle should aim for a minimum of 6 evenly spaced meals throughout the day. You can make these meals as balanced as possible, or you can eat a little more for breakfast/lunch/dinner, less for the rest of the meal if you don't have time.
Another option to increase a meal is to simplify the preparation. There's nothing easier than putting some water in a shaker with some energizing powder. Meal replacement shakes usually contain about 600 calories with good amounts of protein, BCAAs, glutamine and carbohydrates for the process of building muscle.

Water is nature's miracle supplement, essential for all bodily functions. Therefore, the gym does not build muscle may be due to not drinking enough water. Many bodybuilders underestimate the importance of staying hydrated before entering the gym. While exercising, the body excretes a lot of sweat, rehydration is no longer worth it.
Therefore, it is necessary to create a habit of drinking enough water, which should be a priority right from the moment you get out of bed. Dehydration is a serious problem and in severe cases can lead to death. Here are some signs of dehydration to look out for:
Feeling thirsty Fatigue Dry mouth and possibly sore throat Headache Loss of appetite Dark, strong-smelling urine Because drinking enough water is easy does and there's no reason why you can't do it. In addition, taking certain supplements for muscle gain, like creatine, can lead to dehydration, so it's important to increase your daily water intake.

Gym habits that are not suitable for your body type, training experience, and lack of goals are the reasons for not building muscle in the gym. Many people who are new to lifting weights follow training routines from magazines and articles written by professional bodybuilders that are not suitable for beginners, which will only lead to a lot of wasted time, energy, and energy. quantity and disappointment.
As such, a good workout routine should include the following:
Arrange suitable training days for adequate rest Avoid overtraining certain muscle groups Organize training by muscle groups to Each muscle can work to its full potential. There is a warm-up and relaxation at the end of the exercise. However, it is still important to know and understand the characteristics of your body type. Different body types will respond to different training methods.

Building muscle is simply the body's response to increased stress on each muscle group. Accordingly, gym goers with the goal of building muscle are actively putting stress on their muscles in the gym and as a result, they grow larger in response to stress.
However, the body very quickly adapts to any change, including exercise. Therefore, once the body has adapted to a prolonged training routine, there is no need to build more muscle or become stronger. At this point, it is necessary to change the exercise.

Progression is the continuous increase in weight, tension, and intensity needed for the body to need to develop more muscle. Accordingly, athletes should aim to improve at least one aspect of their training each week, be it increasing muscle weight, size or strength.
To do this, gym goers need to keep a workout diary. Before each workout, it's a good idea to review what you did in the previous week, the exact weight and number of reps. Then identify the goals to achieve, what you want to improve and implement it.

Training habits that do not allow the body to get enough rest are the reason why gym does not gain muscle. Rest is just as important as exercise. Many people believe that building muscle takes place in the gym, but the reality is the opposite. Weight training actually creates millions of tears in muscle tissue. At this point, the muscle is "pumped" due to the swelling caused and increased blood flow to the area. Real muscle building (repairing and growing new muscle tissue) takes place outside of the gym, i.e. when the body is resting and sleeping.
There are two reasons why gym goers don't get enough rest. First, the practitioner is in the process of practicing too many days without taking a day off. Although it may not be felt, the body still needs days of complete rest to recover from hard training sessions. Not only muscles need to recover, but the entire nervous system, tendons, joints, and even the brain need to relax.
Second, training regimens may not allow muscle groups to fully recover between workouts. As such, muscles will not grow. If the muscle groups are still sore from the previous workout, don't rush to practice again. For most muscle groups, one workout per week should suffice. Some smaller muscle groups such as calves and abs can be worked on twice, but still need to rest for at least 2 days between training sessions.

Sleep is the time for the body to recharge. For gym goers or even fitness trainers, post-gym sleep gives the body a chance to repair damaged muscle tissue and grow more muscle.
Therefore, gym people need to try to maintain 7-8 hours of sleep every night.

Finally, if the gym doesn't build muscle, it may be because the practitioner lacks motivation. Here are a few ways you can help stay motivated and focused on your workouts:
Keep a workout journal: Set small achievable goals every two weeks (use a logbook). sign to record the results, good or bad). Pre- and post-episode photography: Take a photo of someone as a target and stick it in places where it can be seen at all times. Engage in muscle building discussions: Watch training and workout videos from experts before working out on your own. Warm up before each workout with some upbeat music. In summary, the reasons why the gym doesn't build muscle listed above can help gym goers realize the cause is present in themselves. When recognizing the shortcomings and promptly adjusting, receiving some advice on training, exercise, building a diet when exercising; Rest and especially create the right motivation, gym people will quickly achieve the desired muscle goal.