5 Reasons You May Not Be Gaining Muscle
April 8, 2024For the majority of people going to the gym, the end goal is to build muscle and tone up. But while you may have done your research and watched plenty of workout videos online, it is still easy to make common mistakes that can lead to hampering muscle gain and slowing down your progress.
You are not eating enough
One of the main causes of not being able to build muscle is not eating enough and more importantly, not eating enough of the right food. There is a strong emphasis on the importance of protein, but carbs and fats are just as important when it comes to growing muscle. You should aim for 2.2g of protein, 5.5g of carbs, and 0.9g of fats per Kg body weight per day to see real results.
You’re not getting enough rest
You may think that it’s all about the training, but getting enough rest is often overlooked.
Everyone has a busy lifestyle nowadays, leading to less sleep and not giving our bodies enough time to recover. To effectively recharge, you should aim for at least 7-8 hours of sleep per night, but just generally listen to your body! If you feel like you need a rest and a day off from training, then take a day off and relax those muscles.
Too much cardio
Many people dream of cutting fat alongside building muscle, including a lot of cardio-focused workouts. 
While they burn fat, they can slow down the development of muscle mass too. If you are looking to cut and gain, it’s best to integrate HIIT cardio sessions into your workout. The short and intense exercises get your heart rate up and help maintain and continue muscle growth.
Zero consistency
If you don’t stick to a solid workout regime, your body will not respond to your exercises. You need to work every part of your body at least once a week, every week. Similarly, being consistent with your diet and rest patterns will lead to your body developing as you wish. Regularly taking a week off o will only set you back on your fitness journey.
Wrong or poor technique
If you want to build muscle, there isn’t much value in getting the lightest weight possible and maxing out on your reps.
The hypertrophy rep range is between 8-12 reps, so you should be consistently pushing yourself to lift heavier, not more. Set yourself targets to achieve, and when you can easily do three sets at a certain weight, increase it by 5% to give yourself a true challenge. Expert personal trainers have the know-how to develop specially tailored programs to maximize your fitness potential.
If you’re looking for advice on how to be more active safely, please reach out to KB Fitness Solutions. Our team of certified fitness professionals will be glad to help you achieve what you are meant to achieve!
