Still Not Building Muscle After Routine Exercises? Here’s Why!

December 31, 2021

Muscle building fail is totally annoying. Unfortunately, it may happen to you. If you do, then this article is for you!

Muscle growth, or hypertrophy, is the expansion of the diameter of each muscle fiber so that muscle mass and strength increases. There are 4 principles that are related to muscle adaptation:

  1. Specificity

Your muscles will adapt to the stimulation during exercise.

  1. Overload

You will need a progressive increase in the muscles to continue to stimulate the muscles to adapt upwards.

  1. Adaptation

Your body will adapt physiologically to the weight that it receives.

  1. Reversibility

Growth will be lost or stunted if your training or muscle stimulation is stopped.

According to the above muscle principles, it is concluded that the human body will adapt to weight or challenges (training). To get hypertrophy, progressive training intensity is always needed. Make sure you do it consistently so that your muscle can grow effectively.

Here are some useful tips that you can do during your training.

  1. Don’t ignore the eccentric phase

The eccentric phase control of the movement exerts high mechanical stress on the muscle fibers and stimulates microscopic tearing of the muscle which stimulates growth. Always remember that 1 rep is 1 concentric (positive phase) and 1 eccentric (negative phase).

  1. Intensity

Medium to high intensity is proven to stimulate better muscle growth. Make sure to train your exercise in 65% from 1 RM.

  1. Time Under Tension

Set your choice of a weight that you can lift for 6-12 repetitions. Do the repetitions without a break during the moderate range repetition. It will improve the stimulation of your muscle fibers.

  1. Volume

Volume is total repetition, set, and intensity in 1x training. Multiple sets of high-volume training can improve the production of Human Growth Hormones (HGH).

If your result is still stuck even after doing the tips above, it is wise to take a break at least for 2 weeks. It is possible that you overtrain your body, which means that your body is metabolically tired and it may trigger the cortisol hormone that can slow down the cell anabolic process in your body. If this happens, it will be hard to reach hypertrophy.

It is always best to talk to Personal Trainer at Gold’s Gym who are experts and can give you the best tips and exercise tips!



Schoenfeld; Brad J, October 2010; Journal of strength and conditioning research. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training”. https://journals.lww.com/nsca-jscr/fulltext/2010/10000/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx