Many of you would be wondering why am I not able to build muscles then you have landed on the best post because here I am going to share why you are struggling to gain muscles and what you are not doing right so that you can stop criticizing your body and opt for the best muscle building techniques to gain more muscle mass and gain weight.
Many beginners men and women when start to do their workouts really don’t know how they must proceed further with their workout goals to extract maximum from their workout routines and the end result is that they get really frustrated and quit doing workouts and this is the worst thing to do.
So if you are also wondering that I am doing my workouts really hard then also why I can’t build the muscles well the reasons might be many but there are always mistakes that we cannot observe and the consequences is that you look at your body and ask the damn question why the hell am I unable to gain muscle mass and weight.
But you don’t worry you are not alone in this circle there are many out there who are also facing the same issue but there is nothing to get demotivated as there are always the right ways to get around and fulfill your dreams and this is what I am going to explain in this article.
I bet that after you read this complete article you will be really surprised to know the reasons why you were not able to build muscles So without wasting much time let’s get straight to the point.
Why Am I Not Able To Build Muscles
1) Not Eating Right
This is one of the main reasons why you are not able to build muscles and many beginners men and women think that in order to gain muscle mass and weight they can eat anything but mind you it’s absolutely wrong and you will not see any progress and end up getting chubby.
So what is the right diet? let me tell you that in order to gain lean muscle mass you must eat a balanced diet which includes a 30: 50: 20 ratio of protein, carbohydrates, and fat. Unless and until you get your diet plan right you will not see good results.
In order to gain muscles, you must eat the right proportions of all the macronutrients like protein, carbs, and fats.
2) Not Eating Enough
Don’t get confused with this, not eating right with not eating enough is completely different. If you eat enough junk food then you will end up gaining excess weight and most of them will not be the lean muscles it will be fat and I am sure that you don’t want that right.
So what you need to do is eat enough to get more calories unless and until you will not get enough calories your body will not grow. Just imagine if you are eating the same amount of calories all day then how your body will grow. If you want to get big and gain muscles then you have to put more calories in your body as simple as that it’s no-brainier.
So for example, if you are eating 2000 calories per day then if you want to get big then you need to eat more than 2000 calories. You can eat 500 to 600 calories over that and then only your body will grow.
You might be thinking that eating more calories will get me fat but here you want to eat protein, carbs, and fat in a 50:30:20 ratio.
As you can see that here your body is getting 50% protein and this is what required to build muscles.
3) Workout Routine
If you are thinking by reading the above 2 points that now I know what to eat and how much to eat and I will get big and more muscular but let me tell you that muscle building is not that much easy.
If it would have been that much easy then you must be seeing every other guy in the gym looking like Arnold Schwarzenegger or Ronnie Coleman but I am sure that you are not. right? Why?
Because to gain muscles you need to have complete control over your diet, training, and rest. If any of these elements is missing then you will not be able to see the drastic result and you will struggle to gain muscle mass
So the point here is in order to gain weight and make your body more muscular then you need to do the right workout routine in the gym.
So that each muscle group gets enough training and muscle stimulation to grow bigger and muscular. I have seen many beginners who literally get any workout routines from magazines and start following them without knowing the benefits or what will be the output of doing these workout routines.
The workout routines and programs which you see in magazines are made for professional bodybuilders and for most of the beginners this workout routine is not suitable at all and the outcome will be you will end up overtraining your muscles and in worst cases get injured.
So if you are also doing the same and planning to follow your favorite bodybuilder workout routine then stop that right away.
Instead, start with the basics and gradually increase your intensity of workouts and I bet that you will see much betters gains as compared to following other’s workout programs.
4) Protein Intake
In order to build muscles, you need to take protein because this is the essential nutrient that builds muscles. Many beginners who want to start muscle building think that it’s not good to take a protein shake in the beginning but this is wrong and there is no harm in taking a good quality protein supplement.
Because in your diet you don’t get ample amount of protein to full fill your daily protein requirement and the protein you get from the regular diet is normal to full fill your daily need but in order to build lean muscles, you need to take a protein supplement.
You can go to any nutritional supplement store and buy good quality protein supplement which you can take either before or after a workout.
But research has shown that taking a whey protein shake after a workout is the best because your body will absorb all the nutrients from that and you will gain more muscles quickly
Apart from a protein shake, you can take creatine as your pre-workout shake and this will increase your intensity and strength.
By this you will be able to lift more weights in the gym and thus putting more pressure on your muscle tissues will result in more muscle mass.
5) Not Taking Enough Rest
This is another biggest reason why you are can’t gain muscles doing exercise is right and doing it with high intensity is awesome but do you know in order to grow you need to take an ample amount of rest.
Because when you sleep all the broken muscle tissues get repaired and this is what enables your body to build muscles faster and also helps your body to heal and recover from the hard intense workouts.
So it’s very essential that you at least sleep 7 to 8 hours daily to feel completely relaxed and refreshed for your next training schedule.
I have also seen that many beginners who start going to the gym complain that they are not able to lift more weights and you know that’s because their body is not fully recovered from the previous workout routine.
So in order to do your next workout routine with good intensity, you must sleep properly.
6) Not Doing Exercises In Proper Form
Again this is the major concern that stops many men and women to gain lean muscle mass because they don’t do their exercises in proper form and they just think that if they are lifting more weight they are going to get big and their body will eventually grow.
Well but the tale is something different, You must understand that you are not a weight lifter and you want to build muscles so for that you need to do all your exercises and workouts in proper form.
I have also seen many beginners get so much charged up by looking at pro bodybuilders in the gym and they try to lift as much heavy as they can but this is not your goal you need to do your exercises in the full range of motion and completely feel the weight on your muscles.
Then only you will be able to gain muscle mass otherwise you will be simply wasting your time in the gym and this might lead to injury as well.
So always try to focus on your technique and try to do your workouts in the good and right form.
7) Not Thinking About Progress
I have seen people doing workouts with the same weight for a very long time and never try to take their workout to the next level in terms of intensity and weight increase.
But again here I don’t mean that you must lift more weight than your body allows but you need to continuously keep on adding more weights so that your body doesn’t get used to a certain weight.
So whenever you feel that you are easily able to do 10 to 12 reps with a certain weight you must increase the weight a little so that your muscle will get stronger and continuously keep on growing.
So, friends, these are the top 7 reasons why you are not able to build muscles and I hope you love this post if you have any doubt feel free to ask me via comment sections and I will be more than happy to answer and help you.
We tried to keep this post very simple so that anybody can understand it and follow the things which are right to build muscles.