Why You’re Not Gaining Muscle – And What You Can Do About It
If you’re working hard in the gym, eating right, and still not seeing the muscle gains you want, you may wonder what’s going wrong. Unfortunately, there are many reasons why someone might be unable to gain muscle mass. This article will discuss three of the most common causes — and how you can overcome them!
Not Enough Protein
For your body to use nutrients to build muscle, it needs protein. Protein is made of amino acids, essential for the body’s ability to repair and rebuild tissues such as muscles. If you don’t get enough protein from your diet, your body can’t make the most of the nutrients you consume during workouts. To ensure your body has enough fuel for muscle building, aim for 1-2g/lb of lean body weight per day (if you’re overweight, this number should be adjusted).
Not Enough Calorie Intake
Our bodies need a certain amount of energy to perform optimally — including building muscle. Eating too few calories will not only prevent muscle growth, but it can also lead to fatigue and a weakened immune system. A good rule of thumb is to aim for 10-20% more than your TDEE (Total Daily Energy Expenditure). This number should be adjusted as needed — it’s essential not to eat too few or too many calories.
Lack of Sleep
Sleep is essential for muscle growth because, during sleep, our bodies produce hormones such as testosterone and growth hormone that are responsible for building muscle mass. Aim for 7-8 hours of quality sleep per night. Avoid screens 1 hour before bedtime, use blackout curtains if necessary, and keep a cool temperature in the bedroom.
To conclude, if you’re not gaining muscle, the cause may be related to an inadequate diet, lack of sufficient calories and macronutrients, or too little sleep. The solution is to adjust your lifestyle accordingly – eating more nutritious foods in larger quantities, focusing on getting enough macros in your diet, and striving for 7-8 hours of quality sleep each night. With these measures in place, you should be able to make progress and see results. Good luck!