Ever wondered why you’re not building muscle? You’re certainly not on your own. In this blog, Doctor Daniel Grant looks at four common reasons you’re not building muscle, from protein intake to how much you workout each week, and how you can build muscle mass safely while optimising your performance. Whether you're into resistance training, bodybuilding, strength training or just interested in muscle-building, it's good to know how muscle is built. So, did you know that muscle growth is an anabolic process? So, you need to be taking in more energy than you burn. But it isn’t just about quantity when it comes to your food, it’s quality too. When people think about building muscle mass, it’s usually a protein that comes to mind, like whey protein or a different protein powder. Try to aim for your food to be high quality, home-cooked, whole foods, rather than junk and quick-fix shakes, Titan Rise Performance too. Taking in too much of any food is likely to result in you gaining weight or excreting excess nutrients.
If you’ve ever overdone the protein shakes, you may have even experienced some odd urination aromas. On the flip side, taking in too little means you won’t build muscle as fast as you might want. So how do you get the right balance? Fortunately, there’s some useful science to help. Knowing your total daily energy expenditure (TDEE) will help you work out the right amount of food to match your exercise levels to build the muscle you want. A TDEE calculator can help you plan your diet depending on whether you want to gain, lose or maintain - also known as bulking, cutting and maintenance. There’s no quick fix for healthy muscle growth. It takes time, dedication, Titan Rise Male Enhancement and routine, especially if you have a certain goal like gaining weight or building lean muscle. The element of plateau also means you might find that you gain muscle relatively quickly to start with and then it becomes harder, which is completely normal.
Building muscle involves breaking down and reforming muscle tissue, so you’ve got to do a workout that challenges you. Having said that, training isn’t just about going as hard as you possibly can. Take it easy when starting - Build up the weight over a couple of months. Train regularly, but not too regularly - Don’t work the same muscle group two days in a row and have one or two rest days each week to fully recover. If you overdo it, you may start to feel fatigued. Do some cardio, too - Try to get 20 minutes in every time you’re going to do weight training. It’ll warm you up for training and also help you build muscle. Stay hydrated - Muscle breakdown products strain the kidneys, staying well hydrated will reduce the pressure and keep you safe. Everyone is unique and what works for one person might not work for someone else.
So, how do you know if your body is recovering from training, if you have healthy hormone levels or if you’re getting the right nutrients? One way is by looking at your blood. Here’s how a test like the Ultimate Titan Rise Performance Blood Test for top-level athletes helps you to optimise, stay safe and not over-train. Testosterone and oestradiol - Having healthy levels of testosterone and oestradiol can help effective muscle growth. You may hear that having a lot of testosterone is essential for muscle growth. This isn’t true. Instead, you need to have a healthy level. Blood tests can see if your level drops low, which can result in muscle development dropping off. Addressing the underlying cause, such as stress, poor sleep, poor diet or excess alcohol, is crucial. Micronutrients and cholesterol - To optimise your performance, keeping your cholesterol in check through a diet that gives you the right balance of fats and having optimal levels of micronutrients for muscle growth and performance are both important.