Top 4 Reasons Why You Are in a Bodybuilding Plateau and Not Growing Muscle

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Reason #1 Training too much. Too much training raises cortisol levels (stress hormone that eats muscle and preserves fat). Thus, limit training to 60 minutes tops making sure that you are using perfect form and maximum contractions as you perform your exercises.

Reason #2: Not changing your routine. Keeping the routine the same allos the body to get used to it. If you are a beginner you can keep the routine for 6-8 weeks before changing. For beginner routines click here:

As you get more advanced change it every 3-4 weeks. And if you are at my level or above try changing something every time you train. You can change little things like exercise order, some of the exercise themselves, and the speed (tempo) at which you perform your repetitions. Be sure to use periodization in order to achieve maximum gains. See my article on periodization here;

Reason #3 Your diet is not adequate. If you are not eating a solid breakfast, lunch and dinner with protein shakes in between, you will get mediocre results. For sample diets check out mine here: Remember that you need to feed yourself with protein throughout the day in order to stay more anabolic. Be sure to have your good complex carbohydrates, your lean proteins and good fats. For more information about nutrition, please take a look at my nutrition basics article here:

Reason #4: Not Enough Rest. Be sure to use a training frequency of 3 times a week if you are a beginner and 2 times a week as you get more advanced. Also, be sure you get enough sleep at night. 7-8 hours is good.

Reason #5: Too much alcohol. Alcohol lowers testosterone levels and this is not conductive to muscle growth. It also lowers protein synthesis so this is obviously not going to help your bodybuilding endeavors.

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Jimmy Dhillon says:

Put some sleeves on that shirt, you're not that big..

Pablo jimenez says:

Me? I am killing myself doing pull ups, push ups and body weight lifting…..You are strong as your weakest body part (probably your core)

Pablo jimenez says:

Very true! Also…the Fall that come in the northern hemisphere particularly in Canada people need to adjust their diet and caloric intake. See the other animals, what do they do? They eat more to prepare for Winter time. The Fall is a really abandon time, and the Gyms turn a desert place, or…people without motivation…..Good article Hugo.

Pen1980IM says:

3 weeks?! This isnt an overnight lifestyle. Give it a year…atleast

chouco24241 says:

U Got Smaller Hugo

voi | kyza BO1 says:

Hey man please reply I'm 15 years old starting lifting weights about 3 weeks ago and I do your excersices for each area, I'm looking to get toned for Christmas any tips please ?

sagar shrestha says:

This Almost-Magical Workout Strategy gets ordinary guys built up with little effort. Copy and Paste Into Google Morsch Muscle Madness to find out more.

sufy kazi says:

hi hugo lkin big hw big r ur arms bro?

dwp st says:

Hey Hugo Rivera,
What si your opinion about Stronglifts 5×5?

themreerste says:

Good tips, I should switch up my routines more.

MyUsername283 says:

He looks better now than he did when he was massive. He will be training for strength and not size, that would be my guess anyway

Jeff Ochoa says:

You definitely covered all the right points. I know I've been slacking on a few. Thank you Hugo! Free advice and the correct advice what more can I ask for. I'm at 3 years of training now. Saludos!

Calisthenics Dude says:

Very useful tips thanx 😀

Jim Cracket says:

hugo you are awesome man, thanks for the advice.

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