February 15,2024

7 main reasons why you are not able to gain desired muscle mass

Is it difficult for you to gain muscle mass even after working out and eating right?

If you don't do it right, you can't gain muscle mass. You make some changes in your lifestyle, train till exhaustion and follow a diet religiously.

So, what do you have to do for lean muscle growth? Gaining muscle mass can be tricky, but it is possible. If your goal is muscle building and getting rid of excess fat, you’ll have to fine-tune your diet and learn exactly what type of workouts to do.

Continue reading to find out the many reasons you’re not gaining lean muscle mass and what you can do about them.

I’ll share some tips and tricks to build muscle mass that are simple and easy to incorporate into your daily workout routine and nutrition plan.

1. Consistent training

Set a realistic goal and plan to hit the gym 3-4 days a week instead of aiming too high to 6 days a week. Gaining muscle is a challenging task and needs consistency. Muscle growth is a slow and steady process. It can only be achieved by making good habits.

As time goes by, you see results and are motivated to do more.

2. Train smart

Resistance training is the best way for muscle hypertrophy. Building muscle requires the sets and repetitions to follow a set pattern. Lifting too heavy or too light would not give desired results.

Muscle hypertrophy can be achieved by lifting heavier weights with lower repetitions to bring changes at a cellular level. This can be achieved by pyramid training which means you start weightlifting with a weight you can easily lift for 10 reps, then move on to heavier weights that you cannot lift for more than 8 reps, 6 reps, and so on.

The bottom line is, if you can’t do more than 6 reps, it’s too much weight. If you can easily do more than 10 reps, you should add more weight.

3. Avoid too much cardio

Doing too much cardio in your workout regimen means you are expending more than your calorie intake. This will make gaining muscle mass nearly impossible.

Of course, doing the right type of cardio is essential to build muscle mass and lose body fat, but your priority needs to be resistance training.

Do cardio sessions once in a while, but don’t do it at the expense of recovery for whatever muscle group you’ve worked on.

4. Take enough protein

To stimulate the growth of muscles, you need an adequate amount of protein. Proteins contain amino acids that are the building blocks of muscle cells. Yet, most people don’t eat the amount of protein they need to stay healthy, let alone build muscle.

Indeed, protein is one of the most deficient macronutrients in diets across the world. People think they consume enough protein but they’re wrong.

The recommendations for protein intake are 1.0 to 1.2 grams of protein per pound of body weight for overall health maintenance. However, in athletes and people who want to build muscle, the body needs 1.3 to 1.5 grams of protein per pound of body weight.

In general, natural food sources and animal proteins tend to be a little cumbersome so it's better to combine them with supplements like whey protein.

5. Eat enough carbohydrates

This might sound strange because fitness experts routinely advise people to cut carbs from their diet. It’s a sticking point with many fitness gurus. So you might be under the impression that eating healthy means cutting carbohydrates because they prevent you from gaining muscle.

However, the truth is that high-intensity weightlifting requires energy, and carbs are the body’s fuel. A low carbohydrate diet can lead to low glycogen levels and impact your athletic performance.

To gain muscle and keep energy levels up, make sure you eat enough carbs. They are crucial to gain strength and repair and build muscle cells. You can work with a registered dietitian if you find you’re not making progress. They will help you find the right amount of carbs to consume daily.

6. Drink enough water

Stay well hydrated else you starve your muscles of a critical nutrient. It should be your priority to fine-tune your health.

Water plays a key role in the transport of nutrients that form protein and glycogen for muscle growth. It is also needed by nerves that control muscles.

How much water should you drink to gain muscle? A good guideline is 50 mL or 1.7 fl. oz. per kilogram of body weight consumed throughout the day. Or aim for 16 cups or a gallon of water.

Also, keep in mind that alcohol is dehydrating. It also suppresses the central nervous system and immune system. Studies have shown that when you drink alcohol, it interferes with protein synthesis pathways as well. This is all bad news if your goal is muscle-building.

7. Get enough sleep

Getting adequate rest is a critical component of healthy functioning!

Sleep is the time when your muscles recover and repair themselves. The levels of human growth hormone are highest when you’re sleeping. Stress hormones are known to break down muscle, and a high-stress hormone level (cortisol) is directly linked to lack of sleep.

When you are sleep-deprived in the long run, it is at the expense of your recovery. This is why it can be impossible to gain muscle if you’re not getting enough rest.

Focus on not only the amount of sleep but also quality sleep.

The Takeaway

Dedication and more frequent trips to the gym are not the only things that will help you with lean muscle growth. You need to pay attention to the full range of nutrition and exercise to increase muscle mass and make gains effectively.

Now that you know the common reasons for not building muscle mass, you can fine-tune your workout, diet, and lifestyle to get the results you want.

Helpful course to Enroll in - Nutrition and supplementation course.

Faqs

1. Why am I not gaining muscle despite working out regularly?

Consistency matters, but muscle growth also depends on diet, recovery and training style. If you’re not balancing resistance training, adequate protein and quality rest, results may be slow. IIFEM courses help you structure workouts effectively.

2. How much protein should I consume for muscle growth?

For muscle gain, aim for 1.3–1.5 grams of protein per pound of body weight. Combining whole foods with supplements like whey ensures you meet your daily needs. IIFEM’s nutrition programs guide you in planning balanced intake.

3. Does cardio prevent muscle gain?

Excessive cardio can burn too many calories, making it harder to build muscle. Limited, well-planned cardio supports fat loss while prioritising resistance training. IIFEM helps you learn the right cardio-resistance balance for lean growth.

4. Can poor sleep affect muscle building?

Yes, sleep is vital for recovery and muscle repair. Growth hormones peak during rest, while lack of sleep raises stress hormones that break down muscle. IIFEM emphasises holistic fitness, including lifestyle and recovery.

5. Do carbohydrates really matter for muscle growth?

Carbs are the body’s main energy source during strength training. Low-carb diets can reduce glycogen and weaken performance. Eating the right carbs fuels workouts and recovery, which IIFEM’s expert-designed nutrition courses explain in depth.