August 15, 2022


Its all about the Health

5 Reasons Why You Can’t Gain Muscle

3 min read

You work out consistently and eat what you think is right, yet you can’t gain muscle. What gives? There are tons of possible reasons. Aside from those we’ve mentioned, it can be due to inconsistent training or even lack of sleep. Why and how these affect the muscle-building process, learn everything about it in this video so stay tuned!


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🕒 Timestamps:

Intro – 0:00
1. You aren’t lifting heavy enough – 0:32
2. You’re not getting enough protein – 1:07
3. You aren’t eating enough – 1:50
4. You lack sleep – 2:25
5. You’re training is inconsistent – 2:58


In a nutshell:

You aren’t lifting heavy enough.
When your goals are hypertrophy and increasing muscle mass, the best way to go about it is through heavier weights and fewer reps.
Achieving hypertrophy puts your body in a muscle-building state, but it won’t get there by just lifting light weights.
Try a pyramid workout, which is to lift a weight that you can perform for 8 reps, but no more than 10.
Then increase the weight and do 6 reps, add more weight, and do 4 reps.
Increase again and complete 2 reps.

You’re not getting enough protein.
On average, protein should constitute 15-20 percent of a person’s total calorie intake.
But since you want to build more mass, you need more–between 25 – 35 percent.
Usually, you can get all the protein you need through natural food sources.
Nevertheless, if you’re going to supplement, go for a combination of whey and casein protein.
Whey is best consumed right after a workout for recovery while casein is more effective for long-range recovery, say, as an overnight drink.

You aren’t eating enough.
The hardest thing to build and maintain is muscle mass.
If putting on weight is generally easy, gaining muscle is the opposite.
You must eat to gain those hard-earned muscles, and it’s gonna be more than how much you’ve been eating.
However, you shouldn’t pig out on pizza and ice cream.
Rather, it means increasing your vegetable consumption to 2 cups for each meal and including carbs, healthy fats, and protein.
This way, your body has the energy to make muscle.

You lack sleep.
Training puts your muscles and body in a constant state of recovery and sleep plays a major role in this.
Getting an adequate amount of high-quality sleep is crucial to support recovery, stimulate muscle-building, and recover from brain fatigue due to daytime activities.
Also, the production of human growth hormone is at its highest when you’re asleep.
Hence, if you lack sleep, you won’t be seeing the gains you wanted.

Your training is inconsistent.
Lastly, inconsistency in your workout regimen is another common reason why you aren’t gaining lean muscle mass.
Start with a smaller, more manageable goal, like going 2-4 days a week, then build from there.
Hit every component of your training with at least 80% effort or better every single day.
Besides, nothing good comes easy and your muscles are no exception.
With consistent effort in both lifestyle and training, you’ll see soon enough the fruits of your labor.


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