Why You’re Training Hard but Still Not Gaining Muscle
You’re in the gym consistently. You’re lifting heavy. You’re sore after workouts. Yet somehow… your physique looks exactly the same. This is one of the most frustrating experiences in bodybuilding and it’s rarely because you’re “not training hard enough.” In most cases, muscle growth stalls because of a few overlooked fundamentals. Here are the real reasons you’re training hard but still not gaining muscle and how to fix them. 1. You’re Not Eating Enough (Calories + Protein) Muscle does not grow in a calorie deficit. You can have the best training program in the world, but if your body doesn’t have enough energy and raw materials, it simply won’t build new muscle tissue. Common mistakes: Eating “clean” but not eating enough Guessing protein intake instead of tracking Fear of gaining fat What to do: Eat in a small calorie surplus (+250 - 500 calories/day) Aim for 1.6 - 2.2g of protein per kg of bodyweight Track your food for at least 1-2 ...