This article, in all its clickbaity glory, first appeared on Puckermob.
So you have a gym routine and you’re making it happen. Hard. You’re up in that piece 4, 5, 6 times a week. Everyone there knows your face, and they know you’re as serious as a heart attack. You never go anything less than H.A.M. on any one exercise. Maybe you’ve even seen some results, and you’re well on your way to becoming a swoldier, sickbrah, or straight-up beast monster.
Assuming your cardio is on point (which it better be if rapid muscular definition is what you seek), there’s no reason you’re not tearing shirt sleeves on the daily by now. But you’re not.
I’m willing to bet 5 lbs of quality gains that at least one of the following reasons is to blame.
Now before I go through the list, keep in mind the following truth: muscle takes time to grow. The massive dudes and gals you see on the cover of muscle magazines work LONG hours and MANY years to look like that. And many of them have help, if you know what I mean.
Regardless, it takes a long time to healthily damage muscle tissue and have it regenerate with more of itself. It just does. Accept it.
Now, without further ado, here are the 11 reasons you’re not making gains in the gym.
1) Not enough sleep
Sleep is when most of your muscular regeneration occurs. If you are busting your ass at the gym, but also have to study for finals that night or write a 10-page paper, or you have to work a job early the next morning, there’s a good chance your hard work in the gym is being squandered.
Learn to make time specifically for sleep. You wouldn’t skip squats on Leg Day (I hope! assuming you’re able to do them). So don’t sacrifice sleep either. It is arguably the most important thing for your goals, aside from training and nutrition.
2) Too much bodyfat
Now, don’t overthink this one. The fact is, you may have made muscular gains, but they are simply not as visible as they might be if you had less bodyfat.
This is the problem with training purely for aesthetic reasons: sports-oriented exercisers train to gain muscle; aesthetic-oriented exercisers train to gain visible muscle. Muscular gain in a sport is generally considered an improvement no matter how visible it is. But if you just want to look swole and shredded, the improvements you definitely and deservedly made don’t seem as significant if they are not visible.
So, you can either adjust your priorities to be less aesthetic-oriented (lol, although it’s a good idea), or increase your level of aerobic exercise and/or reduce your caloric intake (see #6). Doing so will start to attack the fat so the muscular gains are more visible.
3) Wrong rep ranges
Most of us start out doing three sets of ten repetitions in the gym. This is good. Between 6 and 12 reps is a great rep range for muscle growth (also known as hypertrophy), based on what we know.
However, it’s good to change things up every once in a while. The higher the amount of repeitions, the more you’ll be building muscular endurance, which is probably not what you’re looking for, although this does allow weight-training to serve as aerobic exercise (see #2)
The lower the amount of repetitions, the more you’ll be training for Strength increases, rather than hypertrophy. If your progress with lifting has stalled, maybe it’s time to train for strength for a while. Try 4 sets of 5 reps for a month or two, and then come back to the 6-12 range in a month or two, or six.
4) Too much isolation
There’s a good chance you’re not at a point of training where you need to be working on “bringing up” your soleus, pectoralis minor, teres major, or serratus muscle. Compound movements (meaning multi-muscle) like squat, deadlift, bench press, pullup, overhead press, bent-over row, and plank, and variations on them, are far better at building muscle because the larger muscle groups (chest, back, legs, and all three deltoids) are able to lift heavier loads than the small muscle groups (biceps, triceps, individual deltoids, calves, or any other smaller muscle). Therefore, compound movements are able to build more muscle in a shorter amount of time.
Later, when you’ve built a sturdy foundation of muscle through compound movements, THEN you’ve earned the right to spend time on isolation movements, to “bring up” that lagging rear deltoid, pesky long tricep head, or stubborn vastus medialis. (google it).
Recovery is essential. If you constantly are sore when you work out, you’re not giving your muscles time to regenerate before training them again. This will, naturally, inhibit growth, not to mention other things: sleep quality, appetite, hormone production, and general energy levels. Rule of thumb: give each muscle group 72 hours to recover before training it again.
6) Not enough calories
This one is simple. In order to build muscle, you must be in a caloric surplus. It doesn’t have to be a 2000-calories surplus, but ANY surplus really. This means you must track your calories to make sure you’re getting enough calories. How do you know how many calories you need, you ask? Use a Basal Metabolic Rate (BMR) calculator like this one to find out how many calories you need to lose, maintain, or gain weight, and adjust from there.
A wise bodybuilder once said, “I’d rather miss a full day of workouts than one meal.” That’s right; he said “workouts,” meaning he works out more than once a day. Do NOT use this as an excuse to miss workouts of course; just use it as an indicator of how important meals are, and how much of a lifestyle “making gains” can become. Which leads me to:
7) Shit diet and crap lifestyle
The importance of protein is often overstated in articles like this, while getting high-quality calories throughout your macronutrient intake (protein, carbohydrates, and fats) is often overlooked. If you eat processed high-calorie, nutrient-deficient foods, you will likely gain unwanted weight and feel like crap all the time.
Focus on nutrient-dense foods: lean or plant-based proteins, leafy greens, colorful veggies, whole grains, sweet fruits, healthy fats, and starchy carbs full of vitamins and fiber like red sweet potatoes.
Make this focus part of a change in your lifestyle: from only caring about gains, to caring about being the best, strongest, and healthiest version of yourself possible. Get good sleep, drink lots of water, deal productively with stress, and learn to overcome fears. Sound simple, right? One step at a time.
If gains are super-important to you, you might have to sacrifice other things in your life, like staying up late, partying, not caring about what you eat, et cetera. If you realize gains are not THAT important to you, that’s fine. Just focus on being healthy then, and put your energy into things that really matter to you.
8) Too much alcohol
This also ties into lifestyle. Alcohol has been shown to inhibit muscle regeneration and the production of hormones including testosterone. The research has not been conclusive, but highly suggests a link, especially when it comes to habitual or binge intake. The very good website Breaking Muscle discusses this in greater depth here.
Additionally, alcohol=calories, and these calories might be holding you back (see #2 again). I get it, we want to get jacked during the day and then party at night and enjoy our “aesthetic lifestyles.” I hear you. But you have to decide what your ultimate priority is: fitting in with those around you, or getting the best results you can get. If complete alcohol abstinence is too much for you to even contemplate, make moderation the key.
9) Poor form
If your movements are bad, your results will be bad. How are you supposed to build size in your quads by squatting if all the weight is on your toes? How are you supposed to build your chest by bench pressing if your arms are all flared out and your delts and back muscles are doing all the work? You can’t. So, research better form or have a trainer or experienced lifter (one who’s not snarled with injuries) show you how it’s done.
Additionally, poor form is a recipe for an injury (see #10, duh).
10) You have pain
Does your back hurt doing deadlifts? Do your knees hurt doing squats? Do your shoulders hurt doing rowing movements? THIS IS NOT OKAY. Don’t try to “power through” pain; it will only get worse and eventually lead to a real injury.
See a doctor if you can, get some scans and tests done. Meanwhile, research avoiding specific pains by altering your form, and possibly changing or removing exercise movements that simply don’t agree with your body. There are so many types of squats and deadlifts and pressing movements to choose from, there’s bound to be something you can work with.
And last, but certainly not least:
11) Impatience and Inconsistency
As I said earlier, muscle growth takes time. If you get impatient and are inconsistent with your training, or gosh forbid, give up because it’s too hard, you won’t see any gains and the gains you ‘ve made will likely suffer for it. Stand above and beyond the poseurs who just want instant gratification without having to work for it. If you want to look a certain way, feel a certain way, you must decide to take the time and put in the work, and DO IT, and then your goals will be within reach.
And there you have it. The eleven reasons you’re not making gains. I hope you’ve been able to identify the cause of your perceived lack of progress, and can now start to correct it. Now go lift!