You’ve changed both what you’re eating and how much you’re exercising and yet you still haven’t increased muscle mass. What went wrong? Maybe you saw a bit of a difference at the start and suddenly your progress came to a screeching halt. Maybe you haven’t seen an ounce of difference despite all your careful efforts.
Discovering why you haven’t increased muscle mass even though you’ve been making an effort can be very frustrating. It can be difficult to know if there’s a problem, what it might be and what you should change to fix it. Fortunately, there are some common reasons that this can occur, so reviewing the list might be all you need to pinpoint your own issue.
rest is absolutely critical to muscle growth. If you’re not getting enough sleep, your muscles won’t grow as much as they could or at all. You may also find that your training will suffer from a lack of adequate sleep, as your performance will be reduced. Even if you’re pushing yourself as hard as you can, you won’t see the improvements you would if you were fully rested.
muscle growth requires protein and it needs it at the right time of day. How much do you need? Try to get about 1.2 to 1.7 grams of protein per day per kilogram (2.2 pounds)of your body weight to make sure you’re getting enough. Protein provides your body with the amino acids it requires to heal and grow your muscles. If you don’t get enough of it, your body won’t have the building blocks to work with.
most people can have a drink or two on occasion without harming their muscle building. That said, if you drink regularly if you drink a lot, you are inhibiting your muscle recovery. That means you’re holding back your muscle growth. If you’re really struggling to build your muscles, you might want to stop drinking altogether, at least for a while.
if you’re doing too much cardio exercise then you might be placing your body in the wrong state. Lots of cardio puts your body in a muscle-burning state, also known as a catabolic state. Cardio is good for you and it’s important, but don’t overdo it if you’re trying to build muscle.
even though strength training is the type of exercise you need to do to build your muscles, there is such thing as overdoing it. Recovery is just as important as exercising your muscles. If you’re working out too frequently, too much, or on an injury, then you will only hinder your progress.
6. You’re not eating enough carbs
in your efforts to boost your protein intake, don’t drop carbs. Just make sure you focus on nutrient dense carbohydrates and not empty calories like sugar and white flour based foods.