muscle mass

We’ve all been there. Training hard, not skipping one gym day, lifting, lifting, lifting… and then nothing! You still look like Steve Rogers before he became Captain America. No muscles whatsoever! Well, do not fall into despair. This is a very common problem, however, it’s solvable.

If you work out on a regular basis, and still don’t see any result, there’s a high probability you’re doing something wrong! If you have a personal trainer, you know that following a workout routine is the absolute necessity on your road to gaining mass, however, there are small tricks and tips you may not know about, which prevents you from gaining those long-wanted muscles.

1. You Don’t Eat Enough

Eating is crucial when it comes to gaining mass. Muscles don’t come out of thin air. You have to eat if you want to have muscles eventually.

But also, it’s very important what you eat. Protein, carbs, and fat are the holy trinity of gaining mass. If you don’t eat properly, your body can’t use calories for growth, which will result in you staying the same size you are now. You can lift weights 24/7, but if your diet isn’t right, you’ll never have the body you want.

When it comes to food, people make one common mistake – not eating enough protein. Protein repairs the body tissue, and this includes muscles. Supplying your body with protein will help you get to the desired muscle outcome much faster.

If you want your muscles to grow, eat 1.0 to 1.5 grams of protein per pound of your body. Try eating food which contains a lot of it – eggs, almonds, oats, milk, yogurt, broccoli. It’s simple – try eating better and the results will come.

2. You Have No Idea How To Use Supplements

First, you need to realize one thing. You’re not Superman, so you might be needing that extra help on your road to a perfect body. You need a good supplement strategy to help you achieve your goal. Protein powders are, of course, the number one thing. They are the boost your body needs in the morning, before and after a workout. Also, don’t forget about multivitamins, just to be sure your body has all necessary nutrients for muscle build.

In the case you just can’t gain weight, you can start using a weight gainer supplements, however, be careful with them. You don’t want to go too far.

3. Not Pushing Too Hard

Every time you are done with your training, ask yourself: “Did I give my best?” Be hard on yourself, and don’t go too light. Forget about distractions around you, and really go for it. If you wish to have the perfect body, you have to really challenge yourself. Only then you’ll see the change.

4. Dr. Jekyll and Mr. Hyde Gym Problematic

You train rigorously from Monday to Friday, you eat properly, and you are focused on your goal. However, come Saturday, you turn into a different person. You go out, have a few beers, few slices of pizza, thinking, well, I train every day, this won’t hurt me. Is this scenario familiar? If so, you need to kill that person inside of you who’s been telling you to feast on junk food and chuck beer. Yes, we all know it’s easier said than done but keep your goal in mind! You just won’t make it unless you truly change your habits.

5. Too Much Cardio

Cardio is great, there’s no doubt about it. It has many health benefits, and you definitely shouldn’t skip this part of your training routine, however, how to know how much cardio is too much cardio? Simple, listen to your body! If your body recovers well from the weight session, feel free to add a cardio workout. But keep in mind that cardio wastes those precious calories necessary for muscle growth.

6. You’re Forgetting The Rule of Good Night Sleep

Do you know what causes your muscles to grow? The most crucial hormone responsible for your perfect body is Human Growth Hormone or HGH. This hormone reaches the highest level when we sleep, so for your muscles to grow, you mustn’t skip sleep and rest.

On the other hand, do you know what can break down muscle tissue? Cortisol. This is also a hormone, but not the good kind, like HGH. This hormone is related to lack of sleep and stress. So, if you’re stressed out and tired, there’s a chance your cortisol levels will go up. This can ruin all the progress you’ve been making.

Sure, we live in a day and age where everything goes before sleep and rest, but you have to remind yourself of one fact – you’re not a machine, and you need a good night’s sleep. And even machines need charging, right?

7. You Have a Severe Case Of Impatience

If you’re doing EVERYTHING by the book and following every rule to the letter, then you just have to be a little bit more patient. Packing on muscles is not easy and fast process, even if you’re bulky by nature. If you work hard, the change will come, however, just like everything in life, you can’t force it! Looking yourself in the mirror after a couple of weeks of working out will only disappoint and demotivate you.

You have to give your brain time to communicate with muscles, activate your muscle fibers, thus creating your body the way you want it to be. The world’s greatest athletes gave up years of life to achieve their goal. Nothing comes easy, especially mass.

However, if you are really impatient by nature, you can lead a sort of journal where you can keep track of your progress. This will give you that extra motivation you need, plus, you’ll be able to see where you’ve been going on the paper, rather than in the mirror.


Don’t doubt yourself, ever! In order to be what you want, you gotta have faith. Stop staring at other people while training and focus on yourself! There will always be someone better than you, and that’s fine! Healthy competition can actually help you achieve your goal! So, keep working and don’t give up! You’re nearly there!