So many people message me saying they find it impossible to grow, and then you ask them what they eat!!! (They eat nowhere near enough) If you don't have enough protein in your diet then you are going to find it pretty impossible to grow, if you have virtually no fat or carbs in our diet then the same principle applies. If you are not eating..... What has your body got to fuel itself to enable you to build muscle? NOTHING! If you really are eating enough but not seeing any gains, then you are just not pushing yourself hard enough to grow. If you are doing loads of cardio then you are potentially eating into your muscle, again, you won't grow. I personally do zero cardio off-season, last year I did cardio 6 days a week; however, it was always High Intensity and never for longer than 20 mins..... After all, why on earth would I eat and lift to grow, to then ruin it all eating into my muscle with hours of cardio? MADNESS! Growing hurts like hell and there is no way I am going to make it any harder than it already is.
To stay ridiculously lean all year round is not only dangerous but you won't make any gains either.
Sleep...... The most important part to recovery is sleep, growth hormone rises during sleep so if you are not getting at least 6 hours sleep a night you are going to find it harder to grow.
I stepped on stage last at 62.5kg, I currently weigh 70kg. For all of you girls complaining that you are not growing.... Put on some timber and lift heavy, you won't see changes if you're not eating properly and are putting your bodies at serious risk. A Females essential body fat is between 10-13%, I personally would not go any lower that around 14% off-season. If a woman's percent body fat is too low, her periods may stop and she may experience infertility. Her menstrual irregularities may also compromise the health of her bones, normal hormonal function is necessary for bone health. Is it really worth it just for a six pack???
So I ask you this? What is the point in lifting weights and keeping to a strict diet to be healthy and then ruin it by dropping your body fat so low that you are putting yourself at risk? For me NONE, it will never happen.