4 Early Signs You’re Not Building Muscle

Take note of these if you feel your hypertrophy plans are stuck.

Below you will find 4 early signs you’re not building muscle. Check it out.

There is a chance you are going to the gym consistently, but still not building muscle. Yes, that is possible, sadly. And we would go as far as assume it is happening to you, since you clicked on this article.

Hitting the gym every other day does not guarantee you are building muscle. Even if you are choosing some of the best and most traditional muscle-building exercises like the deadlift, bench press or barbell squat.

And how can you find out if you are still building muscle or if you need to change things up a notch to keep making gains? That is what Mario Tomic talked about in a video he shared.

Mario Tomic is an entrepreneur who helps other busy working professionals get fit and build a sustainable and healthy lifestyle.

Source: Tima Miroshnichenko on Pexels

According to him, there are 4 early signs you’re not building muscle – he explains how to address them and what you should do to overcome them and get back in the hypertrophy wagon.

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4 Early Sings You’re Not Building Muscle

In Mario Tomic’s fitness journey, he’s noticed a common issue: many people struggle to make significant progress in the gym. In this video, Mario shares four early signs that might indicate you’re not effectively building muscle.

  1. Consistent Reps on Sets:
    • If you find yourself consistently hitting the same number of reps with the same weight across all sets, it could mean you’re not pushing close enough to failure. Mario recommends analyzing your program and, if needed, incorporating AMRAP testing to challenge yourself.
  2. Ego Attachment to Weight:
    • Mario emphasizes the importance of not letting your ego dictate your lifting habits. If you’re more concerned about the weight you lift than proper form and range of motion, it could hinder your progress. He suggests doing a weight reset to prioritize safe and effective training.
  3. Neglecting Training Quality:
    • While having a solid training program is crucial, Mario emphasizes the often-overlooked aspect of execution. Being fully present, engaged, and focused during sets contributes significantly to muscle-building success.
  4. Continuous Calorie Deficit:
    • Jumping back into a calorie deficit too soon after a fat loss phase can disrupt muscle-building momentum. Mario advises against permacutting (constantly switching between cutting and gaining phases) and encourages a systematic, long-term approach to achieve sustainable gains.

For more insights and tips on optimizing muscle growth, watch Mario Tomic’s full video.

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Let’s dive into the fascinating world of body transformation and the pivotal role muscle building plays in the journey towards weight loss.

Firstly, it’s crucial to understand that the human body is a complex and highly adaptive system. When we embark on a weight loss journey, our primary goal is often to shed excess fat. While traditional approaches focus solely on caloric restriction and cardiovascular exercises, building muscle introduces a dynamic and transformative element.

Muscles are the powerhouses of the body. Not only do they provide strength and endurance, but they also contribute significantly to the overall metabolism. Every pound of muscle on your body requires a certain amount of energy to maintain, even at rest. This is known as the basal metabolic rate (BMR). The higher your BMR, the more calories your body burns, even when you’re not actively exercising.

When you engage in resistance training to build muscle, you initiate a process that goes beyond the immediate burn of calories during your workout. The body responds to the stress of lifting weights by repairing and building stronger, leaner muscle fibers. This process, known as muscle hypertrophy, requires energy, and that energy comes from calories. As a result, your body continues to burn calories post-exercise during the recovery and rebuilding phase.

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Moreover, muscle tissue is denser than fat tissue. This means that, as you build muscle, you may experience a shift in your body composition. Even if the scale doesn’t show a significant drop in weight, your body may appear more toned and sculpted due to the decrease in fat and the increase in muscle mass. This transformation not only enhances your physical appearance but also contributes to improved overall health.

Furthermore, the impact of muscle building on insulin sensitivity is noteworthy. Resistance training has been shown to enhance the body’s ability to utilize insulin, a hormone responsible for regulating blood sugar levels. Improved insulin sensitivity means that your body can more effectively process and utilize the carbohydrates you consume, reducing the likelihood of excess glucose being stored as fat.

The psychological benefits of muscle building should not be overlooked either. As individuals witness the tangible results of their efforts in the form of increased strength, enhanced endurance, and a more sculpted physique, they often experience a boost in confidence and motivation. This positive feedback loop can be a powerful driver for adherence to a healthy lifestyle.

In conclusion, building muscle is a multifaceted approach to weight loss and body transformation. It not only contributes directly to the calorie-burning process but also influences metabolic rate, body composition, insulin sensitivity, and psychological well-being. While cardiovascular exercises and dietary adjustments certainly play crucial roles in weight loss, incorporating resistance training for muscle building elevates the effectiveness of the overall strategy, leading to a more sustainable and holistic transformation of the body.

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Building muscle involves resistance training, which can be done with weights, resistance bands, or bodyweight exercises.

  • Progressive overload is key – gradually increase the intensity or resistance of your workouts to challenge your muscles.
  • Compound exercises, like squats and deadlifts, target multiple muscle groups and are efficient for muscle growth.
  • Consistency is crucial – aim for regular, structured workouts to stimulate muscle growth.
  • Adequate protein intake is essential, as protein provides the building blocks (amino acids) for muscle repair and growth.
  • Ensure a balanced diet with sufficient calories to support muscle growth without excess fat gain.
  • Allow for proper rest and recovery, as muscles need time to repair and grow stronger.
  • Stay hydrated, as water is essential for various physiological processes, including muscle function.
  • Get enough sleep, as growth hormone is released during deep sleep, contributing to muscle repair and growth.
  • Listen to your body – pay attention to signs of fatigue or overtraining and adjust your workout intensity accordingly.

Remember, individual responses to training can vary, so it’s essential to find an approach that works best for you.

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