If You're Not Building Muscle, This Is Why.

Summary by Krater

Dr. Mike Israetel presents 10 reasons why muscle hypertrophy might stall, covering nutrition, caloric intake, training technique, effort, volume, consistency, rest, variation, and deloading.

From the video

Answers: Why are my muscles not growing and how can I fix it?

• Muscle hypertrophy
• Protein intake for muscle growth
• Caloric surplus for building muscle
• Lifting technique and range of motion
• Training intensity and proximity to failure
• Weekly training volume
• Workout consistency
• Avoiding overtraining
• Deloading strategies
• Exercise variation

Exercises

• bench press · barbell
• dumbbell bench press · dumbbells
• dumbbell bench wrist curl · dumbbells
• bench press · barbell
• cable triceps pushdown · cable machine
• cable curl · cable machine
• machine lateral raise · machine

What it concludes

• Insufficient protein intake hinders muscle growth, and a target of roughly one gram per pound of body weight per day is recommended.
• A sufficient caloric surplus, indicated by consistent weight gain of half a pound to a pound per week over several weeks, is required for muscle growth.
• Poor lifting technique lacking control and deep stretch prevents optimal muscle stimulation.
• Training must be hard enough, reaching 3 repetitions in reserve or less, to stimulate muscle growth.
• Performing 5 to 8 working sets per muscle per session close to failure is recommended for hypertrophy.
• Training each target muscle group at least twice a week yields better results than once a week, with total frequency between 4 and 6 days per week for the whole body recommended for most lifters age and experience levels.