Are you finding it hard to gain muscle?
If so, don't worry – you're not alone.
A lot of people have trouble putting on muscle mass, no matter how hard they try.
In this blog post, we'll discuss 5 of the most common reasons why people have difficulty gaining muscle and what you can do about it!
1: You're not eating enough protein
Protein is essential for muscle growth.
If you're not eating enough protein, your body won't have the building blocks it needs to build new muscle tissue.
This is one of the most common reasons why people have trouble gaining muscle.
The solution? Make sure you're eating enough protein.
A good rule of thumb is to consume 0.73 grams of protein per pound of body weight.
So, if you weigh 150 pounds, you should be eating approximately 110 grams of protein per day.
Of course, this is just a general guideline.
You may need to eat more or less protein depending on your individual circumstances.
2: You're not eating enough calories
In order for your body to build new muscle tissue, you need to consume more calories than you burn.
This is called a calorie surplus.
If you're not eating enough calories, you won't be able to gain muscle.
The solution? Make sure you're eating enough calories.
A good rule of thumb is to consume 18 calories per pound of body weight.
So, if you weigh 150 pounds, you should be eating approximately 2700 calories per day.
Once again, this is just a general guideline.
You may need to eat more or fewer calories depending on your individual circumstances.
3: You're working out too much
If you're working out too much, your body won't have enough time to recover and build new muscle tissue.
This is a common mistake that people make when trying to gain muscle.
They think they need to train every day in order to see results. But in reality, this can actually be counterproductive.
The solution? Cut back on your training volume.
If you're working out 5 days per week, try reducing it to just three days per week.
And if you're working out for more than an hour per day, try reducing it to 45 minutes or less.
Some signs that you're working out too much include:
- You're not making any progress
- You're losing muscle mass
- You're feeling burnt out
- You're getting injured more often
If you find yourself in any of these situations, it's a good idea to cut back on your training volume.
4: You're not working out hard enough
Another common reason why people have trouble gaining muscle is because they're not working out hard enough.
If your workouts are too easy, your body won't have any reason to grow new muscle tissue.
The solution? Make sure you're challenging yourself in the gym.
If you're not lifting heavy weights, try increasing the amount of weight you lift.
And if you're not doing enough reps, try increasing the number of reps you do.
Some signs that you're not working out hard enough include:
- You're not making any progress
- You don't feel challenged in the gym
- You don't feel sore after your workouts
If you find yourself in any of these situations, it's a good idea to increase the intensity of your workouts.
Increase your workload in the gym gradually to avoid injury.
5: You're not sleeping enough
Sleep is essential for muscle growth.
When you sleep, your body releases hormones that help to repair and build new muscle tissue.
If you're not getting enough sleep, your body won't have the time it needs to recover and grow.
The solution? Make sure you're getting enough sleep.
Most adults need between seven and eight hours of sleep per night.
But if you find that you need more or less sleep than this, adjust accordingly.
Hitting the gym when you're tired is a recipe for disaster.
You'll be more likely to get injured and you won't make any progress.
So, if you're not getting enough sleep, make it a priority to get more.
Conclusion
It can be frustrating when you’re putting in all the work but not seeing results.
The good news is that most of these issues are relatively easy to fix.
Make sure you’re eating enough protein, calories and sleep, and adjust your workout routine as needed.
If you still aren’t making the progress you want, it might be time to see a professional who can help you troubleshoot your individual situation and create a plan that works for you.
Gaining muscle isn’t easy, but with a little bit of effort and some guidance, it is definitely possible.
Are you struggling to put on muscle mass? What have you tried so far?