What I have found out from my experience and research from these past 6 months are the top 5 reasons I failed to gain any muscle and even lose some for some period of time despite going to the gym at least 3 times a week, as prescribed for muscle gain.
Here are the Top 5 Reasons Why You Might Not Be Gaining Any Muscle Mass
Not getting enough food to eat can cause your body to cannibalize on your muscles simply because it lacks the nutrition to keep it’s daily functioning. There was this time wherein I was trying to build muscle and lose fat at the same time, which is very difficult to do, especially if your job entails you to not take breaks some times. The calories are too precise to miss out and whenever I failed to take a break and eat at the right time, my body slowly ate away at my muscles, as I would later discover during my weekly weigh-in with a body composition weighing scale. Although I was gaining muscle, it was burned away. This might be happening to you without you knowing it, especially, us skinny guys have a high RMR (resting metabolic rate).
Not enough sleep can not only make your workout program ridiculously hard to follow through due to the lack of endurance and strength resulting from your lack of sleep, but also does two things. One, sleep is the time wherein your muscle repairs itself, provided you’ve eaten enough, this is the time most experts consider to be the time your muscles actually grow in strength and size. Two, when you sleep, you actually reduce your metabolic rate by 20%, the normal calorie counting method takes this into account, so if you don’t get enough sleep, you actually don’t get enough food to eat for the day either.
Incorrect Program and over-training can harm your muscle growth all in all. When I tried out a new program which had more sets and always drained my for 14 gym sessions. I got ripped, however, the muscular growth fluctuated due to fluctuating degrees of stress, lack of rest, and fatigue from my day job. Over training a muscle group can actually do more harm than good. It raises the chance of injury as well as makes you feel like crap for days.
Not enough protein can also be a chief reason for muscle deterioration. If you’re body does not get enough amino acids broken down from the protein we take in, it will start to cannibalize on your muscles for those amino acids. When I bought a fake whey isolate product from a unreliable local online store that sold them cheap, I was not getting that estimated 40g of protein that I estimated I could potentially have. This resulted in almost 3 months of absolutely no muscle growth at all. Although my strength slightly improved from the workouts, my muscle gain was zilch.
Meal Pacing and Resting BMR can also affect your muscle growth. Whenever your body feels starved, it will start to cannibalize on your muscle. If your meal pacing suddenly changes, like what happened to me on one of my overseas trip to Singapore. Even if you do get the caloric requirement you need on a particular day, as long as your body will feel starved, it will still eat away at your muscles. Example, I am used to eating 4 to 6 medium sized meals a day. Whenever I binged and ate a very big meal, my body starts to behave entirely different, and I often feel bloated, in turn lose appetite for my subsequent scheduled meals. Despite feeling bloated, my body seems to still cannibalize on my muscle, so I’ve decided to stop eating too much at eat-all-you-can buffets entirely.
sleep and muscle growth - http://www.teenbodybuilding.com/brent3.htm
muscle growth concepts - http://www.weightrainer.net/training/growth1.html