5 Reasons why you cannot gain muscle mass

You are training hard but you cannot increase your muscle mass? Read this article on the five reasons why you’re not increasing your muscle mass, you may suffering in one or more of these categories.

1. Are you eating enough?

The solution could be as simple, are you eating enough? When you embark on the journey in the fitness, it is easy to get from training and forget the part about nutrition. I’m sure you’ve heard abs are made in the kitchen; well, it’s totally true, nutrition accounts for 80% if not more of the battle.

To increase muscle mass you have to eat the right amount of the right foods, including carbohydrates, proteins, and fats. Your body uses and relies on nutrients from the food you eat to build and repair your muscles.

The primary sources and protein-rich foods are:

  • Chicken
  • Fish
  • Turkey
  • Mince Magra
  • Eggs

Other foods include:

  • Milk flakes
  • Greek yogurt
  • Quark Cheese
  • Beans and legumes
  • Nuts

A high protein diet is essential to increase lean muscle mass. It is recommended to consume 1.2- 2.0g of protein per kg of body weight per day, although this is sometimes difficult to obtain through diet alone. And it is in this case that the use of dietary supplements can be helpful.

2. Have you been training hard enough?

Another reason for the lack of muscle growth could be just the same workout. Are you training hard enough? Our body adapts quickly under stress and if you are not increasing the load gradually, then you might run into a stalemate. So keep pushing!

Your body is not willing to change and you have to deal stress to induce muscle growth, so if you’re using the same loads for a while ‘, it is time to increase the intensity.

3. Rest and Recovery

Rest is an important factor in any fitness regimen. Your muscles need time to repair itself and that is why many bodybuilders take a routine divided by days. For example, one-day train legs and the next day your arms, making sure that every part of the body receives at least one day of rest.

Even sleep is very important when deep sleep our bodies repair the muscle fibers. It is recommended to sleep 8 hours a night, although my advice is to get more sleep if you can. You can also consume natural supplement Tongkat Ali 100:1 that will enhance your muscle growth.

4. Alcohol and Hydration

Consuming too much alcohol can inhibit muscle growth. Alcohol has no nutrients but many calories, 7 per gram to be exact. Therefore, it is easier to consume a lot of calories without even realizing it. If you are looking to lose fat then it can be a problem. Alcohol slows protein synthesis because it reduces testosterone, a key hormone for muscle growth.

It may also cause and increase the storage area of fat in the body. The key is moderation in everything: be good to get out for a drink, but do not overdo it.

5. Coaching

Exercising frequently and consistently triggers muscle growth and adaptation. Therefore, it is important to train often: four days of weight lifting and cardio 1-2 are ideal. If you start a program, bring it to fruition! Too often people give up and say that a particular practice does not work, but the key is consistency. It can take a while to see results do not give up!

Many bodybuilders, including Arnold, speak of ‘mind-body connection’, so try to focus on your muscles while performing the exercises. It ‘also a matter of’ feelings’ and how your muscles contract and expand.

Instead of simply perform the motion exercise, try to focus on the movement and displays the muscle grow


Every now and what works for others will not work for you, take a look at the tips here above and see if there are areas where you can improve in training. Fitness is a journey without a destination, and then continues to work hard and the results will come.