Why are You Not Gaining Muscles (and how to fix it)

Regularly going to the gym but not seeing any progress? We’ve got you! This article will help you understand why you are not able to gain muscles and how to get started with your muscle building era! We will also talk about the benefits of best protein powder for muscle gain and creatine, and the best supplementation techniques to finally see those muscles bulge.

Why are You Not Able to Build Muscles?

It all comes down to giving your body the correct supplies and energy to create muscle. When something is absent, progress is slower. Do you want to know why working out so hard at the gym is not resulting in gains? 

Spoiler Alert: It’s Not What You Do, It is What You Don’t!

• Not Consuming Enough Protein: Protein promotes growth by mending rips in muscle fibres that are brought on by exercise. So if you don’t consume enough protein, this process will get disrupted, leading to no muscle gain. 
• Not Using the Power of Creatine: Creatine is the reason your muscles get the ability to lift and perform their task. By making sure you add enough creatine to your regime, you can lift bigger weights, which can promote muscle growth. Moreover, creatine also enhances recuperation and lessens fatigue, leading to a better workout!
• Cut Down Your Calorie Intake: It is important to make sure you don’t starve yourself of calories needed in the process of muscle-building. Your body needs to have the energy to build new muscle and if you’re not consuming enough calories, you’re bound to get more tired and not exercise.
• Overtraining & Under-resting: It’s good to push oneself, but going overboard might backfire. Overtraining interferes with growth and causes muscle exhaustion. At least one rest day per week is what your body needs to perform in the best state to show your gains. Pay attention to your body’s signals of overtraining, which include weariness, diminished performance, and an elevated risk of injury.
• Improper Exercise Schedule: Your muscles won’t be sufficiently challenged by a boring workout. Use progressive overload to keep them intrigued and developing. This includes progressively raising the weight, repetitions or sets you do over time. 

Best Protein Powder for Muscle Gain

• Protein is a must in your journey to gain muscle mass. After an exercise, protein gives your muscles the building blocks they need to mend and develop stronger. So, protein shakes can be a great addition to your post-workout plan!
• You can provide your muscles the nutrition they need to grow and build by organizing your meals and adding supplements. While doing all this, note that timing your intake wisely is going to be the key!
• It would be awesome to aim for 1.6-2.2 grams of protein per kilogram of body weight daily (approximately 0.73 to 1 gram per pound).

Use Best Creatine for Muscle Growth:

• Creatine monohydrate is the most studied and used form of creatine.
• Creatine HCL: This more soluble form may be kinder to some users’ stomachs.
• More study is required on buffered creatine, a more recent type that aims to increase stability and absorption.
• Consult a licensed sports nutritionist or your physician to figure out the optimal creatine regimen.

Increase Your Calorie Consumption:

• Have you ever tried to track your calories? Yes it helps and no it is not cringe. You need to keep a track of the calories you consume so that you can build muscles well enough.
• Put quality above quantity by giving complete, nutrient-dense foods top priority.
• Consuming smaller meals more frequently is a trick a lot of people use. You can get adequate calories without feeling overly full by eating regular mini meals.

Follow a Scheduled Workout Program:

• Gradually change your workout routine instead of suddenly changing the weight, repetitions, or sets you complete over time.
• Rest is when your muscles grow and heal. Around 7-9 hours of good sleep every night helps muscles recover.
• Being consistent with your workout is a very important part of gaining muscle. 

Some Pro tips for Choosing the Best Muscle Building Supplements

1. Best Protein Powder for Muscle Gain

Whey protein is considered the best protein powder for muscle gain and it is also the most common so it is easy to research. You can do a quick fact check and understand most of the truth about whey protein. It’s quick to get absorbed in your body and rich in protein building blocks like amino acids. This also makes it important to do your own research and purchase your supplements from a trusted source. 

P.S. Worry not if you’re vegan! Who said vegans can not gain muscle easily? By using plant-based options like pea protein, you can find an excellent alternative to regular protein supplements. Plant-Based Proteins like hemp, soy, and pea proteins are great for helping vegans gain muscle.

Casein Protein is also a great choice during pre-bedtime. It delivers a continuous supply of amino acids all night long.

2. Best Creatine for Muscle Growth

Creatine monohydrate has a very simple yet important function. It improves strength, power, and muscle gains. It is super affordable and very efficient in helping you gain those pumped-up muscles. That makes creatine one of the most wanted supplements by athletes and bodybuilders.

3. Muscle Building Supplements

Beta-alanine is one of the best muscle-building supplements available in the market. It not only increases muscle gains but also improves performance during high-intensity training. It can improve your endurance and delay your fatigue. This will help you have a longer workout session and not get tired easily. But note that you should only push yourself to a limit even if consuming beta-alanine supplements. 

Omega-3 fatty acids, are another highly effective supplement for muscle growth. You can find it naturally in fish oils but it may not be to everyone’s liking to consume fish. So you can get it in capsule form. It helps reduce inflammation, enhance muscle recovery, and improve joint health.

Takeaway

Gaining muscles is not rocket science but you need to understand what all to have more than not. Your diet does not need to stop you from having what you love as long as your supplements support your workout routine. With the food quality, or even quanity always being in question and not understanding how much nutrition you are gaining, supplements can be your go-to option.