How to get muscle to start growing again.

August 25, 2017 R3 Coaching Team 0Comment

How to get muscle to start growing again.

Do feel like your muscles have stopped growing after a few months of training even though you continue to train hard? Here are some reasons why muscle growth can stop even when training, and how to get your muscles to start growing again.

  1. Training too hard. When you are doing intense muscle training you actually break down your muscles. You need to allow your muscles to recover from the damage you have done to them before you train them again. You should limit training each muscle group two twice a week.
  2. Training too long. Intense workouts are great, but you should not work out for more than an hour at a time. After 45 minutes of intense training you will increase your body’s Cortisol levels. Cortisol is known to destroy muscle cells.
  3. Alcohol. Alcohol is known to break down muscle mass
  4. Insufficient sleep. You need to sleep in order for muscle to grow. Sleeping more than 8 hours a day when involved in intense muscle training will help those muscles grow faster.
  5. Workouts don’t change. It’s important to change your workout routine regularly your muscles will adapt to your routine and when that happens they stop growing. You also should progressively increase the stress on your muscles meaning that you regularly increase the amount of weight you train with or the number of repetitions you do.
  6. Lack of protein. Growing bigger muscles requires more protein in your diet. Protein is the building block of muscle. It is recommended that you consume 1 gram of protein per pound of body weight, so if you’re not consuming enough protein in your normal diet you should supplement with a protein shake.


These tips should help you get started growing muscle again. Although there are many more methods on how to overcome muscle growth plateaus ask your R3 trainer if you feel you are not growing muscle as fast as possible.

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