You’ve been showing up. You’re putting in the work and lifting those weights for months. But the mirror isn’t showing the muscle gains you were hoping for? Don’t worry, you’re not alone, and it’s not because you’re “just not meant to build muscle.” There are a few sneaky reasons why your gains might be stalling. I’m here to break them down with insights and practical fixes. Let’s figure out what’s holding you back and get you on the path to those gains you deserve!
1. You’re Not Eating Enough (Especially Protein)
Building muscle isn’t just about lifting weights. It’s about giving your body the raw materials to grow. If you’re not eating enough, especially protein, your muscles can’t repair and grow after your workouts. Research shows that you need about 1.6-2.2 grams of protein per kilogram of body weight daily to maximize muscle growth. For a 68 kg, that’s 109-150 grams of protein a day…way more than most people eat!
The Fix: Up your protein intake! Aim for 20-40 grams of protein per meal, spread across 3-4 meals. Good sources include chicken (30 grams per breast), eggs (6 grams each), or a scoop of whey protein (25 grams). Don’t forget overall calories..if you’re in a calorie deficit (burning more than you eat), your body might break down muscle for energy instead of building it. Use a calorie tracker to ensure you’re eating at least at maintenance or in a slight surplus (200-300 extra calories).
2. You’re Not Training Hard Enough (Or Smart Enough)
If you’re doing the same light weights, same reps, and same routine every week…your muscles have no reason to grow. Muscle growth (aka hypertrophy) happens when you challenge your muscles progressively…a concept called progressive overload. Increasing weight, reps, or sets over time is key to stimulating muscle growth. But if you’re just going through the motions or not pushing close to failure, you’re not giving your muscles the signal to adapt and grow.
The Fix: Start tracking your workouts and aim to progressively overload. Each week, try to add a little more…lift 2 to 3kg heavier, do 1-2 more reps, or add a set. For example, if you’re squatting 45kg for 3 sets of 8, aim for 3 sets of 10 the next week, or bump up to 48kgs. Also, train each muscle group 2-3 times per week…frequency optimizes growth.
3. You’re Skimping on Recovery (Sleep and Rest Days Matter)
You might think more gym time equals more gains, but overdoing it can backfire. Muscle growth happens outside the gym when your body repairs itself. If you’re not getting enough sleep or taking rest days, you’re not giving your muscles the chance to recover and grow. Sleeping less than 7 hours per night decreases muscle protein synthesis. It also increases cortisol, which is a stress hormone that can break down muscle. Plus, overtraining without rest days can lead to fatigue and stalled progress.
The Fix: Prioritize sleep. Aim for 7-9 hours per night. Create a bedtime routine to wind down, like dimming lights and avoiding screens an hour before bed. Schedule at least 1-2 rest days per week. You can also do light active recovery, like walking or yoga. This will help you keep moving without taxing your muscles.
4. Your Post-Workout Nutrition Is Off
What you eat after your workout can make or break your gains. Your muscles need protein to repair and carbs to replenish glycogen (energy stores) after training. A 2017 study in the Journal of the International Society of Sports Nutrition found that eating protein and carbs within 30-60 minutes post-workout boosts muscle protein synthesis and speeds recovery. If you’re skipping this or just eating a random snack, you’re missing a key opportunity to grow.
The Fix: Have a post-workout meal or snack with 20-40 grams of protein and 0.5-1 gram of carbs per kg of body weight within an hour of training. For a 68 kg person, that’s 34-68 grams of carbs. A simple option is a shake with whey protein (25 grams protein) and a banana (27 grams carbs). Alternatively, you can have a meal like chicken with a sweet potato.
5. You’re Not Consistent Enough
Building muscle takes time and consistency. It’s not a sprint, it’s a marathon. If you’re skipping workouts, your muscles won’t get the consistent stimulus they need to grow. Changing routines too often also prevents growth. Taking long breaks disrupts the stimulus needed. Muscle growth can take weeks to months to become visible, and consistency is key.
The Fix: Commit to a realistic schedule. Aim for 3-4 workouts per week, hitting each muscle group 2-3 times. Stick to a program for at least 8-12 weeks before switching things up, so your body has time to adapt. If life gets busy, even a quick 20-minute workout is better than nothing.
6. You Might Be Undereating Carbs (Yes, Carbs!)
Carbs get a bad PR, but they’re crucial for muscle growth. They fuel your workouts and help your muscles recover by replenishing glycogen. If you’re on a low-carb diet or not eating enough carbs, you might feel sluggish during workouts and struggle to recover.
The Fix: Don’t skip carbs, especially around your workouts. Aim for 4-7 grams of carbs per kg of body weight daily if you’re training hard. For a 68 kg person, that’s 272-476 grams…think rice, sweet potatoes, or fruit. Have some carbs before your workout for energy (like a banana 30 minutes prior) and after (like in your post-workout meal).
7. Stress and Hormones Might Be Sabotaging You
High stress and hormonal imbalances can stall your gains, even if you’re doing everything else right. Chronic stress raises cortisol, which can break down muscle tissue and make it harder to build new muscle. Hormonal issues like low testosterone (in men and women) or thyroid problems can also hinder muscle growth.
The Fix: Manage stress with simple habits like deep breathing, meditation, or a quick walk…even 5 minutes can help lower cortisol. If you suspect a hormonal issue (like low energy, poor recovery, or unexplained weight changes), talk to your doctor about getting your levels checked. They might suggest lifestyle tweaks or, in some cases, supplements like magnesium to support stress management.
How Long Should It Take to See Gains?
Muscle growth isn’t instant. It depends on your starting point, training, and nutrition. For beginners, you might see some visible changes in 8-12 weeks with consistent training and proper nutrition. For more experienced lifters, it can take longer…sometimes 6 months or more to notice significant gains. The key is to focus on small wins, like lifting heavier or doing more reps, rather than just the mirror. Progress pics or measurements can help you see changes your eyes might miss!
Start Building Muscle the Smart Way
If you’re not seeing muscle gains after months of gym time, it’s likely one (or more) of these factors holding you back. Eat enough protein and calories. Train harder with progressive overload. Prioritize recovery. Nail your post-workout nutrition. Stay consistent. Fuel up with carbs. Manage stress. Small tweaks in these areas can make a huge difference. I’ve been there. I know how frustrating it can be to feel stuck. But once you dial in these habits, those gains will start showing up!
Want to support your muscle-building journey? Check out www.klysera.store/shop for Klysera products to help with recovery and growth. What’s been your biggest struggle with building muscle? Drop a comment. I’d love to hear your story and cheer you on!
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