Lots of guys get in touch with us v a usual problem: They go to the gym religiously; lock treat your workout routines like a 2nd job; they speak they’re focused, determined, and also working towards the results they want. Yet when they look in the mirror, they’re not really seeing any kind of muscle definition. No six-pack abs, no ‘dominance’ physique. Regardless of their tough work, lock look…soft.

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What gives? here are 6 underlying diet and also workout difficulties that can be contributing come a lack of gains.

1. Your macros aren’t planned out

It’s not sufficient to know around how many calories you’re absorbing daily. If did you do it been bulking and you’re feeling a tiny soft, the meaning won’t come without a cut. You must strategically plan your macros—meaning protein, fat, and also carbohydrates—to ensure she burning much more calories than you eat. Abs start in the kitchen, and a sustainable, balanced diet will certainly go a long method toward do those muscle pop.

2. Your effort doesn’t enhance your goals

Have you been lifting the very same amount of weight for weeks? Months? that time to switch it up.

If you’ve become accustomed to her workout, then your muscle benefit will likely start come peter out. Provide yourself part credit: as the speak goes, “it’s not acquiring easier—you’re gaining better.” however that also means it’s time to challenge yourself. Up your weight, readjust your rep ranges, or switch up her workout regimen to include brand-new exercises that will shock your muscles into new growth.

3. Your cardio no balanced

While it would certainly be silly because that a strongman to attempt a marathon training routine, also titanic weightlifters know the importance of revving up their heart rates. It’s all about finding a balance. No all cardio demands to it is in wind sprints, however keeping her calorie burn high with either steady-state cardio or high-intensity metabolic conditioning will certainly go a long way toward boosting your metabolism—and thereby keeping your human body in a network caloric deficit.

4. Her workouts aren’t consistent

A pair solid load lifting sessions in a week nothing hurt, yet it will not be sufficient on the road to major gains and definition. Be ethical with you yourself on her consistency in ~ the gym. How frequently are friend going? perform you go right into the gym with a plan of what muscle teams you’re working? space you tracking your progress? how much time are you actually training? If you slacking your way around the weight room just for the benefits of being there, you’re only wasting your very own time and also money. Get in, acquire going, and get out.

5. You’re not drinking enough water

If there’s any fitness ascendancy guys often miss, the this one: The muscle gains did you do it made may be hiding underneath a class of bloat because you’re simply not drinking enough water. ~ above average, a gallon a day is a great benchmark for those utilizing a pre-workout supplement. Aim for that and see just how you feel and analyze just how you look. You might not see the physical difference in the first few days. Stick with it. Included benefits include as whole clarity, lessened headaches, and less fatigue.

Note: It’s essential to hydrate evenly throughout the day. Your body have the right to only procedure so lot water in ~ once, so nothing think you deserve to just chug half a gallon late in the day and also make up for it.

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6. You sleep deprived

Ever traction an all-nighter or acquire less 보다 your ideal hours in a night? You’re sure to wake up puffy. Her body has actually not had the appropriate amount the time come rest and restore. Make a concerted effort to get ample sleep and also you’ll be certain to watch a difference in her body overall. Remember, your body burns the many fat while you’re sleeping.

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