• Joshua Li

Why most people fail to gain muscle

You aren’t eating enough protein

To build quality muscle tissue, you must be consuming an adequate amount of high quality protein. There are various views of how much protein is needed for optimal muscle growth, but we suggest between 2-2.5g per kg of body weight. If daily intake of protein is too high, there is a point of diminishing returns and you will cause digestive issues. The level of protein needed for each person is dependent how active they are and how much lean muscle mass they have (e.g. the more muscle mass you can opt for the higher end of the scale)

You’ve not been eating essential fats

If your goal is to build muscle mass, you must be in a caloric surplus… there is no two ways about it. Two variables that you will need to gradually increase in line with your muscle gain are carbohydrates and essential fats. If you are struggling to get calories in, adding more essential fats will help you reach your calorie goal as per gram of fat there are 9 calories (opposed to 4 calories per gram of carbs or protein). As well as helping aid reaching your calorie goal, fats support your immune system (vital for muscle building), reduce inflammation, regulate hormones, and help deliver nutrients around the body.

Examples food source of essential fats:



Oily Fish


You’re body isn’t utilising carbohydrates effectively

Many of the general population abuse starchy carbohydrates, eating them on mass at will. This excessive carb intake usually results in the individual to become insulin resistant, meaning carbs will be stored as fat rather than absorbed into the muscle to aid muscle building and recovery. Carbs play an important role in muscle building but ensure your tolerance to carbs is good before adding more in.

You need more sleep

Bad quality sleep will result in an increase of cortisol (the stress hormone). High levels of cortisol will reduce your testosterone level, which is key for optimal muscle building. The ideal amount of sleep is 8 hours per night, so we advise if muscle building is you goal – get to bed earlier and get your rest.

Sleep aid supplements:

Melatonin, Magnesium

You need to push yourself harder

You need to get out of your comfort zone in order to see a change in your body. You can have the best muscle building training programme in the world, but if you aren’t executing it with great technique and intensity you will never reap the rewards. Make your training worthwhile, ramp up the intensity and give it your all. If you find it hard to motivate yourself to push yourself to that ‘uncomfortable place’ then you will need a trainer who knows what it takes to push you to the place you wouldn’t go yourself. Book in for a free consult now and come and speak to us at One to discuss your muscle building journey more here





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