Top 5 Reasons Why You’re Not Gaining Muscle Mass

not gaining muscle mass

Are You Facing These Problems?

The inability to gain muscle even after working out every day can be frustrating. Some people end up blaming their genetics for this failure. Hardly do they know genetics can’t stop them from building muscle. Genetics play a role in the shape and fullness of your muscles.

Since you’re reading this article, chances are you’re one of these people. We can understand how taxing this situation can be. To your luck, you’ve come to the right place. If you’ve been spending countless hours in the gym but still can’t budge the needle with your gains, these could be the reasons why you’re not gaining muscle mass.

  1. Improper Nutrition

Nutrition plays a vital role in bodybuilding. If you want to put on muscle, you need to follow a diet plan which is in line with your goals. If you can’t devise your own nutrition plan, take the help of a professional keeping your macro and micronutrient needs in mind.

You should be eating anywhere between six to eight meals every day if you want to build muscle mass. Eating frequently can keep your metabolism rate soaring which can further help with burning fat even while you’re not working out or doing any physical activity.

2. Ineffective Training Program

Some people train the same muscle every single day. This can be counterproductive. Overtraining can put a halt on the growth of a muscle group. Same goes for performing the same exercises over and over again while training a muscle.

You need to be shocking your muscles in order for them to grow. Your muscles can get used to your training routine if you do the same exercises every time. Shock your muscles by changing the intensity of your workouts and using advanced training techniques.

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3. Not Taking Proper Rest

No matter how hard you train, you won’t see the results until your muscles are properly rested and are given the time to recover from your workouts. The real magic happens in your sleep. Your muscles grow while you’re in your deep sleep.

You also need to make sure you’re taking the right amount of rest between your sets. If you’re doing a hypertrophy or a high-intensity workout, your rest periods shouldn’t exceed a minute. On the other hand, you can take a 2-3 minute break if you’re following a strength gaining or powerlifting program.

4. Low Testosterone Levels

Testosterone is the male hormone which is responsible for the development of sexual organs in men. This is also the hormone which helps with building muscle in men. Women can’t build as much muscle as men because they have a limited quantity of this hormone.

If you’re not able to build muscle even after your diet, training, and recovery are on point, it could be because of low testosterone levels. Low testosterone levels can even negatively affect your sex drive.

5. Inconsistency

Many people want to gain muscles without working hard. We’re sure you might know of someone who hits the gym a couple of days a week and complains of his inability to build muscle.

Building muscle takes discipline and patience. You need to stay on track with your training routine and diet to build muscle. Design a training and nutrition plan and stick to it for incredible results.

Are there any other reasons you can think of? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.