TRAINING

The “5 Most Common Reasons” Why You’re NOT Growing New Muscle Tissue Anymore

April 5, 2024

Hitting a plateau in your muscle-building journey can be incredibly frustrating. You put in the effort and hit the gym consistently, but the numbers on the scale and the definition in the mirror just aren’t budging. If this sounds familiar, don’t despair!

It sucks when you do what it takes to build up your desired physique but your body doesn’t respond anymore. You try harder but it seems that you’re not even trying. It means you reached the muscle plateau and your muscles won’t grow anymore.

Ok, You don’t have to be disappointed because we’re going to cover the issue and what you must do in order to change this order. We’ll also cover a topic about Muscle Dysmorphic Disorder (MDD).

What Is Muscle Dysmorphic Disorder (MDD)?

Muscle Dysmorphic Disorder (MDD) is a type of Body Dysmorphic Disorder (BDD). BDD is a common but often under-recognized mental illness where a person becomes obsessed with parts of their bodies and how they appear to other people. BDD affects men and women equally, but muscle dysmorphia occurs largely in males.

Men with MDD typically see themselves as not being muscular or lean enough. It is sometimes referred to as “reverse anorexia” or “bigorexia”. Those who take part in bodybuilding are particularly at risk. Other risk factors include having low self-esteem, an existing mental health concern or genetic predisposition to mental illness, and a history of bullying about weight and appearance, particularly relating to muscularity.

Some common signs of MDD include:

Spending excessive time doing strength training and weightlifting, to increase muscle mass
Being overly preoccupied with your muscle size, shape, and body fat
Feeling anxious if you cannot train or if you miss a workout
Overtraining or training when you are injured or unwell
Disordered eating behaviors, including following special or restrictive diets and using protein supplements to increase muscle size and/or reducing body fat
Using steroids or other illegal substances
Compulsive comparing and checking of your body and shape
Feeling anxious, distressed, and/or experiencing mood swings
Prioritizing exercise and training sessions over everything else, including your relationships, work, or study
Being scared about losing muscle if you stop training or using steroids

You may also worry about other aspects of your body or appearance, such as your hair, skin, or genitals.

While there are many benefits of regular exercise, “it becomes a problem when it interferes with your life and negatively affects your relationships, work, study, and mental and physical health. If you recognize you have symptoms of MDD it’s important to seek help. Speak with your GP who can discuss treatment options with you, including psychological counseling and medications”.

Building muscle takes dedication, consistency, and the right approach. But even the most committed gym-goers can hit a plateau, frustrated by a lack of progress. If you’re feeling stuck and not seeing the muscle growth you once did, here are five common culprits that might be hindering your gains:

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5 Most Common Reasons Why You’re NOT Growing New Muscle Tissue

You talk the talk, and you try to walk the walk. You follow a disciplined diet plan, scarfing down piles of chicken, rice, pasta, eggs, and mile each day. You hit the gym religiously and you train longer and harder than most people around you. You’re making progress, and you enjoy being lean as you are – but the new muscle just seems to be coming more slowly than you’d like.

It’s time to beef it up. It’s time to add steak, hamburger, and another prepared method of beef to your daily diet. Start small so that your gut doesn’t become too upset, but no doubt, you should be consuming 3 to 8 ounces of beef 2 to 3 times per day. Let’s examine some of the benefits for the bodybuilder who is considering adding more beef to his diet.

Adequate Calories

If you’re looking to gain weight, you need more calories. Beef is rich in calories. It’s actually that simple!

Fats

Your body uses fats for the muscle metabolism process, and your brain and other organs work much more efficiently when adequate fats are present. Don’t go super fatty with beef, but don’t resort to the nearly fat-free version either!

Creatine

In case you didn’t know, beef actually contains creatine! You know, that white powder that makes you thicker and bigger and stronger?

Slow Digestive Nature

If you have a high metabolism, then you probably wake up in the middle of the night hungry after you consume low-calorie, low-fat protein sources. You won’t have this problem with beef, as the higher fat nature means it’ll be slowly digesting all night!

Attitude Adjustment

You will never meet a calm and refrained man who chomps down beef with 3 meals each day. Rather, if you eat beef, you are more likely to be an aggressive individual, ready to tackle any obstacle that stands in your way in the weight room.

Most of the people who make serious gains in terms of muscle mass do so in what is commonly referred to as a “clean bulk”. No, they’re not eating ice cream by the gallon and woofing down everything under the sun. However, they are enjoying a bit of extra fat and calories, getting a tad sloppy as they work to add much-needed mass to their frames.

Whey protein and egg whites are nice – but if you’re ready to add some thick, new muscle to your frame, then beef is the way to go!

Bonus Tip: Consider Your Overall Health

Underlying health conditions like hormonal imbalances or nutritional deficiencies can also affect muscle growth. If you’ve addressed the above factors and are still struggling, consult a doctor to rule out any underlying health issues.

Wrapping Up

Building muscle takes time and consistency. Don’t get discouraged by setbacks. By identifying and addressing the reasons behind your stagnation, you can get back on track and achieve your muscle-building goals.

References:

Phillipou A, Castle D. Body dysmorphic disorder in men. Aust Fam Physician. 2015;44(11):798-801.
Phillips KA, Castle DJ. Body dysmorphic disorder in men. BMJ. 2001;323(7320):1015-1016. doi:10.1136/bmj.323.7320.1015
Muscle dysmorphia: Recognising a growing problem among young men.
Butterfly: Body Image Disorders

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